Monday August 22, 2016
Strength: 4×4 push press at 85% of 1RM 4×2 front squat at 80% of 1RM WOD: Randy 75 power snatches (75/55)
Friday August 19, 2016
Strength: 3 x 3 of 1.25 back squat Floor press 3 x 3 WOD: 5 snatch (75/55) 5 toes to bar 10 snatch (95/65) 10 toes to bar 15 snatch (115/75) 15 toes to bar **use the same bar, add the weight as you go.
Thursday August 18, 2016
Strength: 5 x 4 weighted box step ups (weight in front rack) 5 x 3 press WOD: In teams of 2: Row 2000m 200 double unders 20 overhead squat (95/65)
Wednesday August 17, 2016
Strength: 6 x 4 deadlift (work up in weight each set) 3, 3, 3, 2, 2, 1 push press (work up to 100% for last rep) WOD: 40 double unders, 4 rope climbs (touch truss at top) 30 double unders, 3 rope climbs (touch truss at top) 20 double unders, 2 rope climbs (touch truss…
Tuesday August 16, 2016
Strength: 5 x 3 clean and jerk 5 x 8 kettlebell suitcase lifts (4 per side) WOD: 6X 5 thruster (115/75) 10 kettle bell swing (53/35)