Tuesday November 1, 2016
Strength: 3 alternating sets of: 5 floor press – 50-60% 1RM, no more 5 bent over rows – work up in weight WOD: 3X 7 strict pull up 7 push up 7 power clean (155/110)
Monday October 31, 2016
Strength: 3 alternating sets of: 5 press – 50-60% 1RM, no more 5 back squat (50-60% 1RM, no more) WOD: 8X Run 200m Rest 2:00
Bonus 10/24-10/28 Regionals 2012.4
Bonus WOD: Regionals 2012.4 For time: 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / 65 lbs) 50 Overhead squats (65 / 45 lbs) 40 Pull-ups 30 Shoulder-to-overhead (65 / 45 lbs) 22 minute time cap
Friday October 28, 2016
Strength: Alternating sets of: 4 x 6 push press 4 x 6 overhead ball slams WOD: 3X 20 calorie row 10 Snatch (95/65)
Thursday October 27, 2016
Strength: 0 front squat + 20 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 12 minute EMOM (alternating) 10 step overhead lunges (44/26) one KB each hand 5 handstand push ups Followed by cash out with 30…