Friday November 15, 2019
Strength (22:00): Overhead squat – from the rack – 3-3-3-3-3 WOD (15:00): 10-9-8-7-6-5-4-3-2-1Pull upThruster (65/45)
Thursday November 14, 2019
WOD (35:00): 25 Jerk (105/70)25 burpee20 push press (105/70)20 over the bar burpee15 press (105/70)15 bar facing burpee*Run 400m to start and before each new movement*30:00 time cap
Wednesday November 13, 2019
Strength (22:00): Jerk (split jerk preferred) – 2-2-2-2-2 WOD (11:00): 8:00 AMRAP21 double under15 kettlebell swing (53/35)9 box jump (24/20)
Tuesday November 12, 2019
Strength (22:00): Deadlift – 5-3-3-8 WOD (14:00): 5X7 pull up7 push up7 power clean (155/105)*12:00 time cap
Monday November 11, 2019
WOD: CF OPEN 20.5For time:40 ring muscle up80 calorie row120 wall ball (20/14)20:00 time capPartition reps any way you want. Record time when row and wall balls are complete.