Monday October 2, 2017
Strength: 6 front squat + 14 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Josh 21 overhead squat (95/65) 42 pull up 15 overhead squat (95/65) 30 pull up 9 overhead squat (95/65) 18 pull up
Friday September 29, 2017
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Cleans (1/4, ½, full) WOD: 10 minute AMRAP 10 burpees 10 wall balls (20/14) 10 box jumps (24/20) 10 deadlifts (225/155)
Thursday September 28, 2017
Strength: 7 front squat + 13 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: 21 handstand push ups 42 double unders 15 chest to bar pull ups 30 double unders 9 toes to bar 18 double unders…
Wednesday September 27, 2017
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters (95/65), 1:00 rest 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters, 1:00 rest
Tuesday September 26, 2017
Strength: 7 front squat + 13 back squat (add 5# to last week) No rest between the 20 squats 2×5 strict press WOD: 3X 15 snatch (95/65) 15 over the bar burpees