Monday July 11, 2016
Strength: 3 x 10 walking lunges (weight in front rack) 3 x 5 bent over rows WOD: Fran 21 – 15 – 9 Thrusters (95/65) Pull ups
Friday July 8, 2016
Strength: Deadlift 6×2 at 80% of new 1RM Push press 6×3 at 75% of new 1RM WOD: 5X 2 bar muscle up 15 burpee 20 jumping lunge
Thursday July 7, 2016
Strength: Behind the neck snatch grip push press into overhead squat (6×3+2) (reads as 6 sets of 3 push press plus 2 squats) WOD: 10X 5 deadlift (225/155) 5 handstand push up
Wednesday July 6, 2016
Strength: Clean progression Jerk progression WOD: Row 500m then at next :00 on clock start 8 minute EMOM (alternating) 25 double unders 5 thruster (95/65) At end of 8 minutes, row 500m **Record your total row time
Tuesday July 5, 2016
Strength: Back squat 6×3 at 75% of new 1RM Press 6×2 at 75% of new 1RM WOD: 4X 3 minute round of: 20 wall ball (20/14) 10 kettle bell swing (53/35) Pull up AMRAP Rest 2 minutes before starting next 3 minutes **score is number of pull ups completed