Monday May 1, 2017
Strength: Back Squat 5×4 Press 5×4 WOD: Annie 50-40-30-20-10 Double unders Sit ups
Friday April 29, 2017
Strength: 5 x 5 Clean and jerk – add weight each set WOD: 3X 21 overhead walking lunges (45/25 plate) 15 kettle bell swings (53/35) 9 push press (135/95)
Thursday April 27, 2017
Strength: 5 x 3 Front squat – add weight each set 5 x 3 Press – add weight each set WOD: 10 minute EMOM 5 snatch (95/65) ME double unders Each minute do 5 snatches and the use the rest of the time for as many double unders as possible. Score is number of double…
Wednesday April 26, 2017
Strength: 5 x (3 + 2) behind the neck snatch grip push press and overhead squat WOD: 30-20-10 Hang power clean (75/55) Box jump (24/20)
Tuesday April 25, 2017
Strength: 3 x 8 deadlift 3 x 12 russian twists (12 per side) WOD: In teams of 2 20:00 AMRAP Run 400m 10 thrusters (95/65) 10 burpees One person leaves on the run while the other starts the thruster/burpee couplet. When the runner returns, they take over the thruster/burpee where the partner left off. Switch…