Monday December 18, 2017
Strength: Alternating sets of: Kettlebell hip extension 5×5+5 (5 sets, 5 per side) Deadlift 5 x 3 WOD: Grace 30 clean and jerk (135/95)
Friday December 15, 2017
Strength: Bent rows 5×5 GHD with partner 3×5 WOD: Half Angie – in reverse 50 air squat 50 sit up 50 push up 50 pull up
Thursday December 14, 2017
Strength: Alternating sets of: Back squat 5×5 Floor press 5×1 WOD: 5X 400m run Rest 2:00 after 1 and 2 Rest 1:00 after 3 and 4
Wednesday December 13, 2017
Strength: Snatch progression then… 10 minute EMOM 2 snatches (full squat) WOD: 9 minute AMRAP 9 Box jumps (24/20) 15 Kettlebell swings (53/35) 12 hip extensions with kettlebell (53/35) **step ups are not Rx
Tuesday December 12, 2017
Strength: Alternating sets of: Back squat 5×1 Press 5×5 WOD: 3X 800m run 15 thrusters (95/65)