Monday November 2, 2015
WOD: Kelly 5X Run 400 m 30 box jumps (24/20) 30 wall balls (20/14)
Friday October 30, 2015
Strength: Alternating sets of: 4 x 6 push press 4 x 6 overhead ball slams WOD: 3X 20 calorie row 10 Snatch (95/65)
Thursday October 29, 2015
Strength: 0 front squat + 20 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 3X 200m farmer walk (53/35) one KB each hand 15 handstand push ups Followed by cash out with 30 burpees
Wednesday October 28, 2015
Strength: 15 minute EMOM – 1 per 90 seconds Full clean with holds on the way down – hold above knee 3 seconds, hold below knees 3 seconds, hold just above floor 3 seconds. WOD: 100 Double unders, 15 deadlift (225/155) 75 Double unders, 12 deadlift (225/155) 50 Double unders, 9 deadlift (225/155) 25 Double…
Tuesday October 27, 2015
Strength: 5 x 5 floor press 5 x 5 windmill WOD: 12 minute AMRAP 200m run 10 pull ups 10 push ups