9.12.16

DELOAD WEEK! The goal of this week is to have fun. All WODS are the same as the class. Please join class and enjoy the community. We have plenty of time to be stressed about training. This week is not one of them. Do NOT go heavier or do more on BB cycling or strength. Also don't do any extra on top of programming. Do what's listed and enjoy your extra free time. Let's remember why started this in the first place.

Coach Terri

Coach Terri

 

BB CYCLING

5X1 Paused Snatch First Pull

+ 1 Paused Snatch

(3 count pauses at knee) –

Complete @80% of Max for this

complex

 

Strength:

1) 4X5 GH Raise – rest 2:00

 

Metcon:

11.6 Open

7 MIN Amrap

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups...