Monday November 13, 2017
Strength: 20 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Annie 50-40-30-20-10 Double Unders Sit Ups
Friday November 10, 2017
Strength: 1 front squat + 19 back squat (same as Wednesday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 21 calorie row 18 deadlift (135/95) 15 pull up 12 power clean (135/95) 9 handstand push up 6 power snatch (135/95)
Thursday November 9, 2017
Strength: 5 alternating sets of: 4 power clean – work up in weight each set 20 kettle bell russian twists (10 per side) WOD: 5X 30 second ME push press (95/65) 30 second rest 30 second ME russian kettle bell swing (70/53) 30 second rest 30 second ME overhead lunge (45/25) 30 second rest
Wednesday November 8, 2017
Strength: 1 front squat + 19 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: 8X Run 200m Rest 1:00
Tuesday November 7, 2017
Strength: 5 x 40m sled push 5 x 4 bent over rows WOD: 4X 21 sit ups 15 burpees 9 overhead squats (75/55)