Friday October 4, 2019
Strength (22:00): Deadlift – 5X5 WOD (14:00): 4X 11 Chest to bar Pull ups 11 handstand push ups 20 weighted lunge steps (35 KBs/26 KBs)
Thursday October 3, 2019
WOD (45:00): 9:00 AMRAP 50 calorie row 40 wall balls (20/14) 30 clean (135/95) 20 muscle up -Rest 5:00- 8:00 AMRAP 20 burpee over bar 20 power snatch (75/55) 20 burpee over bar 20 power snatch (135/95) -Rest 5:00- 6:00 AMRAP 5 shoulder to overhead (115/75) 10 deadlift (115/75) 15 box jump (24/20)
Wednesday October 2, 2019
Strength (22:00): Snatch – 3-3-2-2-2 WOD (11:00): 10X 15 Double unders 5 toes to bar 10:00 time cap
Tuesday October 1, 2019
Strength (22:00): Bench press – 5X5 WOD (13:00): ME Kettle bell swings (70/44), 3:00 rest ME Kettle bell swings (53/35), 3:00 rest ME Kettle bell swings (35/26) Record total swings
Monday September 30, 2019
Strength (22:00): Overhead squat – 3-3-3-3-3 WOD (14:00): 10 minute EMOM 4 thrusters (95/65) Do max rep burpees for remainder of each minute. Your score is total burpees completed ( Rx must always complete the 4 thrusters).