Tuesday May 5, 2015
Strength: Floor press – Week 1 (5,5,3 + 5,5,>5) WOD: 12 minute AMRAP Snatch (95/65) Bar facing burpee 1,1,2,2,3,3,4,4,5,5,6,6,etc. Each round adds one rep.
Monday May 4, 2015
May the fourth be with you! Strength: Back squat – Week 1 (5,5,3 + 5,5,>5) WOD: Rosa 5X 10 Handstand push ups 400m run
Friday May 1, 2015
Strength: 5 x 5 Clean and jerk – add weight each set WOD: 3X 21 overhead walking lunges (45/25 plate) 15 kettle bell swings (53/35) 9 push press (135/95)
Thursday April 30, 2015
Strength: 5 x 3 Front squat – add weight each set 5 x 3 Press – add weight each set WOD: 10 minute EMOM 5 snatch (95/65) ME double unders Each minute do 5 snatches and the use the rest of the time for as many double unders as possible. Score is number of double…
Wednesday April 29, 2015
Strength: 3 x 8 back squat – add weight each set 3 x 10 partner pass wall ball sit ups WOD: Run 800m, rest 3:00 Run 800m, rest 3:00 Run 400m, rest 2:00 Run 400m, rest 2:00 Run 200m, rest 2:00 Run 200m