Monday July 18, 2016
Strength: Back squat 6×3 @ 80% of 1RM Press 6×2 @ 80% of 1RM WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Friday July 15, 2016
Strength: Front squat 6×2 @ 80% of 1RM Push press 6×2 @ 80% of 1RM WOD: 3X 10 strict pull ups 10 power cleans (135/95) 20 burpees
Thursday July 14, 2016
Strength: Snatch progression WOD: 10 snatch (65/45), 1 box jump (24/20) 9 snatch (65/45), 2 box jump (24/20) 8 snatch (65/45), 3 box jump (24/20) 7 snatch (65/45), 4 box jump (24/20) 6 snatch (65/45), 5 box jump (24/20) 5 snatch (65/45), 6 box jump (24/20) 4 snatch (65/45), 7 box jump (24/20) 3 snatch…
Wednesday July 13, 2016
Strength: Clean and jerk 6×2 @ 80% of 1RM WOD: 10 minute EMOM 5 shoulder to overhead (115/75) per minute For the rest of the minute, max reps double unders **score is number of double unders completed
Tuesday July 12, 2016
Strength: Back squat 6×2 @ 80% of 1RM Press 6×2 @ 80% of 1RM WOD: 8 minute AMRAP 10 calorie row 20 push ups 30 sit ups 40 air squats