Monday November 9, 2015
Strength: 30 minutes to establish a 1 rep max back squat **Record weight on whiteboard WOD: Annie 50-40-30-20-10 Double Unders Sit Ups
Friday November 6, 2015
Strength: 5 alternating sets of: 4 deadlift – work up in weight each set 4 power clean – work up in weight each set WOD: 21 calorie row 18 deadlift (135/95) 15 pull up 12 front squat (135/95) 9 handstand push up 6 V ups 3 snatch (135/95)
Thursday November 5, 2015
Strength: 3 alternating sets of: 5 push press – work up in weight each set 5 front squat (50-60% 1RM, no more) WOD: 5X 30 second ME burpee 30 second rest 30 second ME kettle bell swing (70/53) 30 second rest 30 second ME overhead lunge (45/25) 30 second rest
Wednesday November 4, 2015
Strength: Snatch Progression Go through full progression, do more reps where you struggle, and then do 2 x 3 full snatch WOD: Run 400 m 9 toes to bar Run 600 m 15 toes to bar Run 800 m 21 toes to bar
Tuesday November 3, 2015
Strength: 3 alternating sets of: 5 press – work up in weight each set 5 back squat (50-60% 1RM, no more) WOD: 3X 7 chest to bar pull up 7 push up 7 power clean (155/110)