Monday October 9, 2017
Strength: Work up in weight each set 5 x 4 Bent over rows 5 x 4 Push press WOD: Helen 3X Run 400 m 21 kettlebell swings (53/35) 12 Pull ups
Friday October 6, 2017
Strength: 6 x 3 deadlift – add weight each set 6 x 2 turkish get ups (1 per side) WOD: 6X 24 air squats 24 push ups 24 walking lunges Do 5 pull ups at 2:00, 4:00, 6:00, etc.
Thursday October 5, 2017
Strength: 6 front squat + 14 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: Row 50 calories 50 toes to bar
Wednesday October 4, 2017
Strength: 5×3 snatch grip push press from behind the neck plus one overhead squat Then 5:00 EMOM 1 snatch (full squat) per minute WOD: 27-21-15 deadlift (225/155) burpee
Tuesday October 3, 2017
Strength: 12:00 EMOM Every 2:00 do 1 clean from hip, 1 clean from above the knee, 1 front squat, and 1 jerk **full squat on all cleans (working on speed under the bar), work up in weight each round (as long as you were successful in previous round) WOD: 8:00 AMRAP 8 box jumps (30/24)…