Monday April 25, 2016
Strength: 3 x 4 deadlift 3 x 10 russian twists (10 per side) WOD: Kelly 5X Run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Friday April 22, 2016
Strength: Back squat 4 x 5 (1st set over 65% of 1 RM and work up) Press 4 x 5 (1st set over over 65% of 1 RM and work up) WOD: Death by snatches (65/45) 1 rep on minute 1 2 reps on minute 2 3 reps on minute 3 and so on until…
Thursday April 21, 2016
Strength: Snatch progression WOD: 6X Row 250 meters Rest 90 seconds
Wednesday April 20, 2016
Strength: 5 x 3 power clean (1st set over 65% of 1 RM and work up) 5 x 3 jerk (1st set over 65% of 1 RM and work up) WOD: Buy in: 75 double unders (scaled = tuck jumps) 21-15-9 Wall balls (20/14) V-ups Cash out: 75 double unders (scaled = tuck jumps)
Tuesday April 19, 2016
Strength: 5, 5, 3, 2, 4 front squat (add weight each set) 5, 5, 3, 2, 4 push press (add weight each set) WOD: 12 minute EMOM (alternating) 10 handstand shoulder taps 8 box jumps (24/20) 40 russian twists (just touch hands on each side, no weight) 30 mountain climbers