Programming Goals Monday October 1st, 2018

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*Programming Goals*

October has arrived! During this month our programming goals will be centered around spending a lot of time playing with kettle bells and developing our core strength. You can definitely expect to see a good mix of gymnastics work with weightlifting combined. We are steering away from the cardio (kinda) and more towards some strength building for this month. You will see some new movements this month with Sumo Deadlifts making an appearance as well. Lastly- you can expect to see a couple of repeat WODs and some lifting days so that we can retest our fitness. Fingers crossed for some PRs this month!

Skill Work

Box Squats

5-5-5-5-5
*increasing height

then..

RETEST

AMRAP 3 minutes:
Macho Mans 135/95

rest 3 minutes

AMRAP 3 minute:

Macho Mans 155/105

rest 3 minutes

Macho Mans 185/135

3 power clean+ 3 front squat + 3 push perk= 1 macho man