Monday May 8, 2017
Strength: Press – Week 1 (5,5,3 + 5,5,>5) WOD: Elizabeth 21-15-9 Clean (135/95) Ring dip
Friday May 5, 2017
Strength: Snatch 5×3 WOD: 12 minute AMRAP Snatch (65/45) (full squat for Rx) Bar facing burpee 1,1,2,2,3,3,4,4,5,5,6,6,etc. Each round adds one rep.
Thursday May 4, 2017
Strength: Deadlift 10×1 Floor Press 10×1 WOD: 15-12-9 Toes to bar Wall balls (20/14) Thrusters (75/55)
Wednesday May 3, 2017
Strength: Front Squat 6×3 Push Press 6×3 WOD: 12 minute EMOM (alternating) 5 overhead squats (95/65) 5 ring dips
Tuesday May 2, 2017
Strength: Clean Progression Jerk Progression WOD: 25 calorie assault bike 25 back extensions w KB (35/26) 20 V ups 20 pushups 15 box jumps (24/20) 15 calorie row 10 deadlift (225/145) 10 pull ups