Monday September 21, 2015
WOD: Eva 5X 800m run 30 kettlebell swings (70/44) 30 pull ups
Friday September 18, 2015
Strength: 4 x 5 Press 4 x 5 Good mornings 1X through snatch progression to warm up for WOD WOD: 20 minute EMOM 1 snatch per minute – start heavy, and go heavier Score is the lowest weight you used for any round
Thursday September 17, 2015
Strength: 6 front squat + 14 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 8 strict pull ups 10 power cleans (135/95) 30 burpees
Wednesday September 16, 2015
Strength: 4 x 5 deadlift 4 x 5 overhead ball slams WOD: 4X ME push press (135/95) 30 double unders (10 minute time cap)
Tuesday September 15, 2015
Strength: 3 x 10 overhead squat 3 x 5 behind the neck snatch grip push press WOD: 5X :30 hollow body rocks :30 rest :30 jumping lunges :30 rest :30 russian twists (BW) :30 rest