Tuesday September 30th

Tuesday –
WU – trx – fly lunge, bodyweight row, squats – 10 reps each rotating for 8 minutes
Skill – hang cleans (5-6 minutes)
Strength – 5×5 deadlift (set 1 60%, 2-65%, 3-70%, 4-75%, 5-80%)
WOD – “Fran” – 21,15,9 – thrusters and pull ups – progression weight for thrusters (female – 15lbs, 35lbs, 55lbs) (male – 45lbs, 65lbs, 95lbs)

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Monday September 29th 2014

Monday –
WU – body weight squat, push ups, and sit ups – 10 reps of all rotating thru for 8 minutes
Skill – hang snatch w/bar only (no added weight) they can choose trainer bar or regular, make sure to go over hook grip with everyone for this. (5-6 minutes of this)
Strength – 5×5 front squat (set 1 60%, 2-65%, 3-70%, 4-75%, 5-80%) help them with figuring out the weight, this will be foreign to them. They should know there max front squat from last week and you run these percentages off that number.
WOD – 21,15,9 – front squats (50%) of max, hand release push-ups, and knees to elbow (lying on ground or hanging from bar)