Team 6 Training Schedule
01-05 September 08
All recommended weights are simply that recommendations, scale as appropriate.

01 September 08
Monday
WOD
For Time:
4 Rounds
400 meter run
50 squats
Warm-up: Samson Stretch, Pull-ups, push-ups, and sit-ups

02 September 08
Tuesday
WOD
Deadlift: 5 rounds of 5 reps
Rest 2 to 3 minutes between rounds and attempt to go as heavy as possible.
Finish with Core circuit
5 rounds of:
10 Med Ball throw sit-ups (find a partner and use a 10 lb ball)
10 Knee to Elbows

03 September 08
Wednesday
WOD
3 Rounds for time:
21 X Thrusters (95 pounds men/65 pounds women)
21 X Back Squats (95 pounds men/65 pounds women)
21 X Pull-ups

04 September 08
Thursday
WOD
Power Snatch
3 rounds of 3 reps
Rest 2 to 3 minutes between rounds and attempt to go as heavy as possible.
2 rounds of
Run 1 mile
Rest between each round half the time it takes you to complete the mile.

05 September 08
Friday
WOD
5 rounds for time of:
20 Slam Balls
15 Ring Dips
5 Dead Lifts (225 for men/ 135 for women)