Friday September 9, 2016
Strength: 7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 15# if 1RM is >200) No rest between the 20 squats WOD: 5X 9 Pull ups 12 V ups 15 Russian kettle bell swings (70/44)
Thursday September 8, 2016
Strength: Power clean 5×4 **use progression and stretching to warm up movement, then add weight each set WOD: 12 minute EMOM 1 push press 1 push jerk 1 split jerk **same weight, record weight used
Wednesday September 7, 2016
Strength: Snatch progression WOD: Christine 3X Row 500m 12 Deadlift (body weight) 21 box jumps (20/18)
Tuesday September 6, 2016
Strength: 7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 10# if 1RM is >200) No rest between the 20 squats WOD: 1 Power clean (135/95), 10 Double under 2 Power clean (135/95), 20 Double under 3 Power clean (135/95),…
Monday September 5, 2016
WOD: “Loredo” 6X 24 air squats 24 push ups 24 walking lunge steps 400 m run