Monday November 27, 2017
Strength: Alternating sets of: Floor press 5×3 Turkish get up 5×1 (1 per side) WOD: 16 minute AMRAP 10 push ups 10 toes to bar 30 double unders Run 800m
Friday November 24, 2017
Strength: 3×5 Press snatch 3×5 Drop snatch 3×5 Heave snatch 3×3 Sotts press 3×5 Slow motion muscle snatch 3×5 Mid-thigh muscle snatch 3×3 Above the knee muscle snatch 3×3 below the knee muscle snatch 3×3 Snatch to quarter squat 3×3 Snatch to half squat 3×3 Snatch to full squat WOD: 16 Minute EMOM Odd –…
Thursday November 23, 2017
WOD: Rene 7X Run 400m 21 walking lunges 15 pull ups 9 burpees If you have 20# weight vest or body armor, wear it.
Wednesday November 22, 2017
Strength Power clean 5×3 (65% 1RM) Split jerk 6×3 (65% 1RM) WOD 10 Minute AMRAP 9 ground to overhead (115/75) 12 kettlebell swing (53/35)
Tuesday November 21, 2017
Strength: 5×3 front squat (65% of 1 RM) 5×3 bent over rows WOD: “Rowling for burpee box jumps” With a partner: Row 1600 meters Each partner rows to exact multiple of 100m then does 1 burpee box jump (24/20) (not step ups) for each meter over/under the 100 mark. After last box jump, tag partner…