Monday October 30, 2017
Strength: 2 front squat + 18 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Kelly 5X Run 400m 30 box jump (24/20) 30 wall balls (20/14)
Friday October 27, 2017
Strength: 3 front squat + 17 back squat (same as Tuesday if 1RM back squat is <200, add 5# to Tuesday if 1RM is >200) No rest between the 20 squats WOD: Rosa 5X 10 Handstand Push ups 400m run
Thursday October 26, 2017
Strength: 3 x 6 kettle bell presses (kettle bell in both hands) 3 x 10 barbell walking lunges w/ weight in front rack WOD: 16 minute EMOM (alternating): 2 cleans 2 jerks
Wednesday October 25, 2017
Strength: 5 x 5 deadlift 5 x 1 turkish get up (1 per side) WOD: 50 wall balls (20/14) 40 kettle bell swings (53/35) 30 wall balls (20/14) 20 kettle bell swings (53/35) 10 wall balls (20/14)
Tuesday October 24, 2017
Strength: 3 front squat + 17 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: 10 minute AMRAP 9 thruster (95/65) 35 double unders