Monday May 9, 2016
Strength: Front Squat 6×2 (80% of 1RM) Push Press 6×3 (80% of 1RM) WOD: Barbara 5X 20 pull ups 30 push ups 40 sit ups 50 squats Rest 3:00
Friday May 6, 2016
Strength: Back Squat 6×3 (80% of 1RM) Press 6×2 (80% of 1RM) WOD: 3X Row 800m 80 Double unders
Thursday May 5, 2016
Strength: Deadlift 6×2 (80% of 1RM) Floor Press 6×2 (80% of 1RM) WOD: 12 minute AMRAP Power snatch (115/75) Bar facing burpee 1,1,2,2,3,3,4,4,5,5,6,6,etc. Each round adds one rep.
Wednesday May 4, 2016
Strength: Front Squat 6×2 (80% of 1RM) Push Press 6×2 (80% of 1RM) WOD: 10 minute EMOM (alternating) 5 power cleans (135/95) 5 ring dips
Tuesday May 3, 2016
Strength: Snatch Progression WOD: 3X 21 box jump overs (24/20) 15 Toes to bar 9 Deadlift (225/155)