Wednesday January 4, 2017
Strength: Deadlift 5 x 1 try to work up to previous 1RM Press 5×3 (work up to heavy for last 2 sets) WOD: 3X Run 400 m 20 goblet squats (53/35) 10 ring dips
Tuesday January 3, 2017
Strength: Clean progression then… Power clean 5×3 (at least 75% of 1 RM) WOD: 9 minute EMOM (both every minute) 6 burpees 20 double unders
Monday January 2, 2017
Happy New Year! (WOD at 6:00AM and 9:00AM ONLY) WOD: “Filthy 50” 50 Box Jumps (24/20) 50 Jumping Pull ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/25) 50 Back Extensions 50 Wallballs (20/14) 50 Burpees 50 Double Unders
Bonus 12/26-12/30 Regionals 2013.7
Bonus WOD: Regionals 2013.7 4X 2 Rope climb 100 foot Sprint 4 Squat cleans (225/135 lbs) 100 foot Sprint Time cap: 10 minutes
Friday December 30, 2016
Strength: Alternating sets of: Kettlebell swings 5 x 4 (at least 1 weight heavier than what you normally use in WODs) Overhead ball slams 5 x 4 WOD: 2X 20 shoulder to overhead (135/95) 20 chest to bar pull ups