Monday July 25, 2016
Strength: 5×8+8 KB suitcase lift 5×4+4 KB press WOD: Angie 100 pull up 100 push up 100 sit up 100 squat **finish all 100 before moving to next movement
Friday July 22, 2016
Strength: 12 minute EMOM 2 snatches per minute (start light, work on full squat and speed under the bar) WOD: 3X 20 Kettle bell swings 4 Turkish get ups (same weight for both movements, record weight and time)
Thursday July 21, 2016
Strength: Deadlift 6×2 @ 80% of 1RM Russian twists 6×8 per side WOD: 3X Row 500 m Rest 1:00
Wednesday July 20, 2016
Strength: Front squat 6×2 @ 80% of 1RM Push Press 6×3 @ 80% of 1RM WOD: 50 double unders 40 V ups 30 pull ups 40 V ups 50 double unders
Tuesday July 19, 2016
Strength: Overhead squat 5×3 Overhead ball slams 5×5 WOD: 10 minute EMOM 2 clean and jerk (start light, work on speed under the bar, record last weight, full squat or it doesn’t count)