Monday June 5, 2017
Strength: Snatch progression WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Friday June 2, 2017
Strength: Floor press – Week 4 (5,5,3 + 5,5,5) WOD: 40-30-20-10 Goblet squat (35/26) Seconds of L sit hold **L sit can be on rings or parallettes. Accumulate L sit with breaks as needed.
Thursday June 1, 2017
Strength: Back squat – Week 4 (5,5,3 + 5,5,5) WOD: 10 minute AMRAP 15 deadlifts (95/65) 10 hang power cleans (95/65) 5 shoulder to overhead (95/65)
Wednesday May 31, 2017
Strength: Press – Week 4 (5,5,3 + 5,5,5) WOD: In teams of 2: 40 sit ups 600m row (switch each 200) 40 KB snatches (53/35) 300 double unders 40 KB snatches(53/35) 600m row (switch each 200) 40 sit ups ***divide any way you want (except the rowing)
Tuesday May 30, 2017
Strength: Deadlift – Week 4 (5,5,3 + 5,5,5) WOD: 27 calorie row 21 toes to bar 15 burpee box jump overs (30/24) 9 squat cleans (135/95) ***Step ups are not Rx, power cleans are not Rx