Monday April 24, 2017
Strength: 3 x 8 back squat – add weight each set 3 x 10 partner pass wall ball sit ups WOD: Cindy 20:00 AMRAP 5 pull up 10 push up 15 air squat
Friday April 21, 2017
Strength: 3×3 deadlift – 1 warmup set, 1 medium set, 1 heavy set – Heavy set should be the weight you use for the WOD 3×3 good mornings – 1 PVC set, 2 barbell sets WOD: HERO WOD – TILLMAN 7X 7 deadlift (315/225) Run 200m 15 pull ups 45 second rest
Thursday April 20, 2017
Strength: Snatch progression WOD: 10 minute AMRAP 12 power snatch (65/45) 10 push ups
Wednesday April 19, 2017
Strength: Back squat 4 x 5 (all working sets at least 65% of 1 RM) Press 4 x 5 (all working sets at least 65% of 1 RM) WOD: 20-15-10-5 Thruster (65/45) Toes to bar
Tuesday April 18, 2017
Strength: 5 x 3 power clean (all working sets at least 65% of 1 RM) 5 x 3 jerk (all working sets at least 65% of 1 RM) WOD: Buy in: 75 double unders 21-15-9 Wall balls (20/14) Sit-ups Cash out: 75 double unders