Thursday February 2, 2017
Strength: Alternating sets of: Back squat 5×1 work up in weight each set Floor press 5×5 heavy working weight WOD: 400 meter lunge
Wednesday February 1, 2017
Strength: Alternating: Overhead squat 8×2 work up in weight each set Windmill 8×3+3 WOD: 12-9-6-3 Handstand push up Power clean (135/95)
Tuesday January 31, 2017
Strength: Alternating sets of: Tire flips 5 x 5 Kettle bell suitcase lifts 5×5+5 WOD: .5 mile assault bike – buy in then 3X 18 wall balls 9 chest to bar bull ups
Monday January 30, 2017
Strength: Snatch progression Then 3×3 working up in weight WOD: Isabel 30 snatches (135/95)
Bonus WOD 1/23-1/27 Regionals 2014.5
Bonus WOD: Regionals 2014.5 10X Legless rope climb 200 foot sprint (100 out and back) 11 minute time cap