Monday July 16, 2018
WOD: Barbara 5X 20 pull ups 30 push ups 40 sit ups 50 squats Rest 3:00
Friday July 13, 2018
Strength: Jerk Path 1: 1×2 @80%; 1×2 @85%; 1×2 @90%; 2×1 @95%; Path 2: 1×2 @70%; 1×2 @75%; 1×2 @80%; 2×1 @85%; WOD: 7:00 AMRAP 50 double under 10 overhead squat (95/65)
Thursday July 12, 2018
Strength: Snatch pull Path 1: 1×5 @95%; 2×5 @100%; 2×5 @105% Path 2: 1×5@85%; 2×5 @90%; 2×5 @95% WOD: 3X 20 wall ball (20/14) 10 kettle bell swing (53/35) 5 thruster (135/95)
Wednesday July 11, 2018
Strength: Clean pull Path 1: 1×5 @95%; 2×5 @100%; 2×5 @105% Path 2: 1×5 @85%; 2×5 @90%; 2×5 @95% WOD: Row 2,000 m
Tuesday July 10, 2018
Strength: Front squat Path 1: 1×5 @75%; 1×4 @80%; 1×3 @85%; 1×3 @90%; 1×2 @95% Path 2: 1×5 @65%; 1×4 @70%; 1×3 @75%; 1×3 @80%; 1×2 @85% WOD: 4X 3 bar muscle up 12 burpee 16 jumping lunge