Monday April 23, 2018
Strength: Overhead squat 1×5 @ 60%; 1×5 @ 65%; 1×5 @ 70%; 1×5 @ 75%; 1×5 @ 80% WOD: Jackie Row 1000m 50 Thruster (45/25) 30 pull up
Friday April 20, 2018
Strength: Jerk 1×3 @ 65%; 1×3 @ 70%; 1×3 @ 75%; 1×2 @ 80%; WOD: 6X 3 Deadlift (135/95) 10 double unders 5 Power snatch (75/55) 10 double unders
Thursday April 19, 2018
Strength: Snatch pull 1×5 @ 80%; 1×5 @ 85%; 2×5 @ 90% WOD: Death by burpee (double!) 2 reps on minute 1 4 reps on minute 2 6 reps on minute 3 And so on until you can’t complete reps within minute
Wednesday April 18, 2018
Strength: Clean pull 1×5 @ 80%; 1×5 @ 85%; 2×5 @ 90% WOD: 4X – :30 work/:30 rest V ups Russian twists (just touch hands on each side, no weight) Mountain climbers
Tuesday April 17, 2018
Strength: Floor press 1×3 @ 60%; 1×3@ 65%; 1×3 @ 70% WOD: Kelly 5X 400m run 30 box jumps (24/20) 30 wall balls (20/14) **step ups count toward Rx