Monday October 12, 2015
Strength: 2 front squat + 18 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Isabel 30 snatch (135/95)
Friday October 9, 2015
Strength: Alternating sets of: 5 x 3 floor press 1 arm ring rows (2 per side) WOD: 10 minute EMOM 4 thrusters (95/65) Do max rep burpees for remainder of each minute. Your score is total burpees completed (as long as you always complete the 4 thrusters).
Thursday October 8, 2015
Strength: 3 front squat + 17 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: 8 x 200m Rest 1:00 from the time last person comes in
Wednesday October 7, 2015
Strength: Snatch progression Then 5 minute EMOM 2 snatches per minute (stay same weight for all reps) WOD: 4X 10 Pull ups 10 handstand push ups 20 lunge steps (10 per side)
Tuesday October 6, 2015
Strength: Work up in weight each set 5 x 4 Bent over rows 5 x 4 Push press WOD: ME Kettle bell swings (70/53), 3:00 rest ME Kettle bell swings (53/44), 3:00 rest ME Kettle bell swings (35/26) Record total swings