Monday October 5, 2015
Strength: 3 front squat + 17 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Nancy 5X 400m run 15 overhead squats (95/65)
Friday October 2, 2015
Strength: 6 x 3 deadlift – add weight each set 6 x 2 turkish get ups (1 per side) WOD: 4X 6 clean (135/95) 6 jerk (135/95) **Do 5 air squats at the top of each minute
Thursday October 1, 2015
Strength: 4 front squat + 16 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: Row 500m 40 hand release push ups 30 toes to bar 20 ring dips 10 handstand push ups
Wednesday September 30, 2015
Strength: 5×3 snatch grip push press from behind the neck plus one overhead squat Then 5:00 EMOM 1 snatch (full squat) per minute WOD: 27-21-15 deadlift (225/155) box jumps (24/20)
Tuesday September 29, 2015
Strength: 12:00 EMOM Every 2:00 do 1 clean from hip, 1 clean from above the knee, 1 front squat, and 1 jerk **full squat on all cleans (working on speed under the bar), work up in weight each round (as long as you were successful in previous round) WOD: 8:00 AMRAP 5 burpees 4 thrusters…