Friday September 20, 2019
Strength (16:00): Weighted dips – 8-6-4 WOD (20:00): 3X Run 800m Rest 2:00
Thursday September 19, 2019
Strength (22:00): Snatch – full squat – 3-3-2-2-2 WOD (14:00): 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters (95/65), 1:00 rest 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters, 1:00 rest
Wednesday September 18, 2019
Strength (18:00): Bench press – 3X5 WOD (18:00): 12-9-6-3 Clean and jerk (155/105) Bar muscle up 16:00 time cap
Tuesday September 17, 2019
WOD (31:00): Jennifer 26:00 AMRAP 10 pull up 15 kettlebell swing (53/35) 20 box jump (24/20)
Monday September 16, 2019
Strength (22:00): Front squat – 5-4-3-2-1 WOD (15:00): 10 minute AMRAP 15 burpees 15 wall balls (20/14) 10 calorie bike 10 deadlifts (225/155)