Monday October 16, 2017
Strength: 4 front squat + 16 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Elizabeth 21-15-9 Clean (135/95) Ring dip
Friday October 13, 2017
Strength: 5 front squat + 15 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: Run 400 m Rest 1:00 Run 800 m Rest 2:00 Run 1200 m Rest 3:00 Run 1600 m
Thursday October 12, 2017
Strength: Alternating sets of: 5 x 3 floor press 5 x 3 front squat WOD: With a partner split anyway: 60 deadlift (185/135) 60 calorie row 60 overhead squat (95/65)
Wednesday October 11, 2017
Strength: Snatch progression Then 5 minute EMOM 2 snatches per minute (stay same weight for all reps) WOD: 3X 20 sit ups 20 push ups 20 box jumps (24/20) 20 burpees Rest 1:00 **step ups are not Rx
Tuesday October 10, 2017
Strength: 5 front squat + 15 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: 15-12-9 Power clean (115/75) Thruster (115/75)