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Today's WoD

  • Programming

    PROGRAMMING

    Beginning with this post you are now reading, Programming for the next week will be released on Saturdays. Usually this post will be a stand alone post keeping all other announcements separate.

    This month we are focusing on strengthening your pistols as well as the half kneeling overhead press. The focus on asymmetry strength training WILL lead to gains when migrating back to “normal” strength training methods. If you are doing it correctly, you will notice that your core will be sore the next day.

    Here is this upcoming week’s programming:

    Saturday 9/5
    Complete in TEAMS of 4 for time
    600 Wallball shots, 20/15
    200m run

    2 members of the team will begin the workout on the 200m run. The other two members will be completing as many wallball shots as possible (alternating every 15 reps required). Once both members on the run are finished, they teams will switch off and carry on the reps and the other 2 members will begin their run. Continue this until all 600 reps are complete.

    Sunday 9/6
    Power: Snatch – work up to a Technical Max For The Day (TMFD) in 15 minutes and then perform 3 sets x 2 reps @ 85% of your best weight lifted that day

    Work: 3 rounds for time
    15 Pull-ups
    10 Burpee/Box Jumps, 24/20

    Monday 9/7 – LABOR DAY WOD 10AM
    Complete for time with one partner using the SAME barbell

    Lift 3/4 Tons (6000/8000) from Ground to Overhead
    Run 1 mile

    Teammates must alternate every 10 reps. The TEAM must finish the run together.

    Tuesday 9/8
    Work: Complete 4 RFT
    15 Overhead Squats, 95/65
    15 Toe 2 Bar

    Strength:
    A. Half-Kneeling 1 Arm Press – 4×6 (heavier than 9/3)
    B. Barbell Bent Over Row – 4×6 ascend to AHAP

    Wednesday 9/9
    Skill/Strength: Pistol progression
    Pistols – accumulate 60 reps

    Farmer Carry’s – 3×3 AHAP while resting in between the Pistol work

    Work: 1/2 Cindy
    AMRAP 10
    5 Pull-ups
    10 Push-ups
    15 Squats

    Thursday 9/10
    Strength:
    A. Back Squat – 6×2 @ 80-85%
    B. Dips – 3 x max reps

    Work: EMOM 15
    1 Clean + 3 Front Squats, ascending to AHAP

    Friday 9/11
    Work: 30/30 on the rower
    Warm up for 7 minutes

    Complete 10 cycles of Sprint on the row for 30 seconds followed by 30 seconds at a recovery pace (30/30)

    Cool down for 7 minutes

    Finisher:
    A. 5 Tire Flips x 3
    B. 50M Heavy Farmer Carry x 3

    Saturday 9/12 – “GLEN”
    Complete for time
    30 Clean & Jerk
    Run 1 mile
    10 Rope Climb
    Run 1 mile
    100 Burpees

    Glen Doherty was killed in the embassy attacks in Benghazi, Libya on 9/12/2012. Glen was a Navy SEAL, a former member of CrossFit Boston and a personal friend of mine. Today we will honor him.

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