Monday December 21, 2015
Strength: Alternating sets of: Kettlebell press 5×5+5 (5 sets, 5 per side) Deadlift 5 x 3 (1 warm up set then add weight until “heavy”) WOD: Mary 20 minute AMRAP 5 handstand push ups 10 one legged squats 15 pull ups
Friday December 18, 2015
Strength: Bent rows 5×5 GHD with partner 3×5 WOD: Half Angie 50 pull ups 50 push ups 50 sit ups 50 squats
Thursday December 17, 2015
Strength: Alternating sets of: Back squat 5×5 Floor press 5×1 WOD: 3X Run 800 m 8 power clean (155/105)
Wednesday December 16, 2015
Strength: Clean progression then… Power clean 5×3 (more than 65% of 1 RM) WOD: Partner WOD… 4X 200m farmer walk (53/35)/waiter carry (45/25) 20 Wall ball sit up passes (20/14) (10 passes per person)
Tuesday December 15, 2015
Strength Snatch progression then… 10 minute EMOM 2 snatches (full squat) WOD: Run 1 mile then 3X 15 knees to elbows 15 hip extensions with kettle bell (53/35)