Friday September 27, 2019
Strength (22:00): Press – 5X5 WOD (14:00): 25/20 calorie bike then 4X 15 kettlebell swing (53/35) 20 meter bear crawl **10:00 time cap
Thursday September 26, 2019
Strength (22:00): Back squat – 5X5 WOD (15:00): Run 400m 20 pull ups 25 sit ups 30 handstand push ups 25 sit ups 20 pull ups Run 400m (14:00 time cap)
Wednesday September 25, 2019
Strength (26:00): Clean pulls – 3-3-3-3-3 WOD (10:00): 30-20-10 Dumbbell snatch (50/35) Hand release push up
Tuesday September 24, 2019
Strength (18:00): Thruster – 3X max reps WOD (15:00): 10:00 AMRAP 9 burpees 7 squat clean (135/95) 5 jerk (135.95)
Monday September 23, 2019
WOD (45:00): A: 7:00 AMRAP 30 double under 15 power snatch (75/55) -Rest 5:00- B: 8:00 AMRAP 9 deadlift (155/105) 12 push up 15 box jump (24/20) Rest 5:00 C: 9:00 AMRAP 19 wall ball (20/14) 19 calorie row