Monday August 1, 2016
Strength: Back squat 6×5 @ 80% 1RM Press 6×2 @ 80% 1RM WOD: JT 21-15-9 Handstand push ups Ring dips Push ups
Friday July 29, 2016
Strength: Front squat 6×4 @ 80% 1RM Push press 6×2 @ 80% 1RM WOD: 3-6-9-12-15 Burpee pull ups Box jumps (24/20)
Thursday July 28, 2016
Strength: 3X Turkish get ups (2 per hand) Overhead kettlebell lunges (6 per hand) WOD: 10 minute EMOM (alternating) 5 deadlift 20 double unders **Use the same weight for all reps, score is weight used
Wednesday July 27, 2016
Strength: 6×3 clean and jerk WOD: 20-15-10-5 Wall balls (20/14) Toes to bar
Tuesday July 26, 2016
Strength: Back squat 6×2 @ 80% 1RM Press 6×4 @ 80% 1RM WOD: 10 minute EMOM 2 snatches (work up in weight, record last weight)