Monday October 26, 2015
Strength: 0 front squat + 20 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Elizabeth 21-15-9 Clean (135/95) Ring dips
Friday October 23, 2015
Strength: 3 x 6 kettle bell presses (kettle bell in both hands) 3 x 10 walking lunges w/ weight in front rack WOD: 3X 800m run 10 burpee box jumps (24/20)
Thursday October 22, 2015
Strength: 1 front squat + 19 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: 9 minute AMRAP 9 thruster (95/65) 36 double unders
Wednesday October 21, 2015
Strength: 4 x 5 Tire flips 4 x 50’ out Farmer carry and 50’ back waiter carries WOD: 16 minute EMOM alternating: 2 cleans 2 jerks
Tuesday October 20, 2015
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 5-10-15-20 kettle bell swings (53/35) pull ups wall balls