Monday:
** Benchmark retest ** 1 rm snatch 1 rm clean jerk Tuesday: Strength: Deadlift 5-5-5-5-5 Conditioning: 4 rounds on a 2:30 clock for accumulate reps/ rest 2:30 between 18/15 cal row 9 burpee over rower Max pullups in remainder *score = accumulate pullups Wednesday Skill: Goat EMOM x 7 **September Benchmark** Hero WOD 'Blake' Four rounds for time of: 100 foot Walking lunge with 20/15kg plate held overhead 30 Box jump @ 60/50cm 20 Wallball shots @ 9/6kg 10 HSPU *No 'SWOD' today Thursday Skill/ midline: 5 rounds 5 T2B 10 Abmat situp 15 second hollow hold 20 seconds plank Rest 30 seconds Conditioning: E2MOM x 24 minutes (4 rounds) 1: 6 muscleups 2: 25/22 cal AD 3: 200m MB carry *scale to ctb + dip Friday: Strength: OHS 5-5-5-5-5 Conditioning: 4 rounds for time Run 400m 50 double unders 20 KB snatch (10 l/10 r) @ 24/16kg Saturday: Pairs double time for combined working time @ 0:00 100/80 cal AD 2 rounds 30 power cleans @ 75/50kg 50 wall balls Run 200m ~ rest remainder @ 20:00 100/80 cal row 2 rounds 30 push jerks @ 75/50kg 50 pullups Run 200m *partition reps as required Score = combined time of each
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