Monday April 2, 2018
Strength: 3-3-3-3 push press 3-3-3-3 squat clean WOD: Helen 3X 400m run 21 kettlebell swing (53/35) 12 Pull up
Friday March 30, 2018
Strength: 5 x 4 weighted box step ups (weight in front rack) 5 x 3 floor press WOD: 12-9-6 Handstand push up Box jumps (24/20) Run 400m after each round
Thursday March 29, 2018
Strength: 8 x 2 snatch WOD: “Tony Special” 38 thruster (75/55) 38 pull up 38 push up 38 sit up 38 knees to elbow 38 burpees 38 double unders 38 lunges 38 mountain climbers 38 wall ball over shoulder (20/14) (alternate sides)
Wednesday March 28, 2018
Strength: 3 x 3 of 1.25 back squat 3 x 12 kettlebell suitcase lifts (4 per side) WOD: 3X Row 500m 30 wall balls (20/14) 16 dumbbell snatch (50/35)
Tuesday March 27, 2018
Strength: 6 x 3 deadlift (add weight each set) 3, 3, 3, 2, 2, 1 push press (add weight each set) WOD: 10 minute AMRAP 50 Double unders 15 kettlebell swings (53/35)