Monday September 4, 2017
Happy Labor Day! WOD: The Seven 7X 7 handstand push ups 7 thrusters (135/95) 7 knees to elbows 7 deadlift (245/165) 7 burpees 7 kettlebell swings (70/44) 7 pull ups
Friday September 1, 2017
Strength: Snatch progression WOD: 5X 9 Handstand push ups 6 front squat (135/95) 3 cleans (135/95)
Thursday August 31, 2017
Strength: 4, 3, 3, 2, 4 floor press (add weight each set) 4 slam ball over the ball burpees between each set WOD: 15 minute EMOM (alternating) 6 box jumps (30/24) 12 back extensions w/ kettlebell (53/35) 12 wall balls (20/14) **Step ups are not Rx
Wednesday August 30, 2017
Strength: 4, 3, 3, 2, 4 back squat (add weight each set) 6 slam ball overhead slams between each set (slam 2 between feet, 2 outside left foot and 2 outside right foot) WOD: 50 snatch (95/65) Do 5 pull ups every time the clock hits :00
Tuesday August 29, 2017
Strength: 3 x 10 overhead walking lunge 3 x 5 RDL WOD: 12 minute AMRAP 5 burpees, 10 double unders 10 burpees, 20 double unders 15 burpees, 30 double unders, 20 burpees, 40 double unders **Keep adding to each round until time is up