Friday September 6, 2019
Strength (15:00): Weighted strict pull ups – 3 sets of 5 WOD (18:00): Christine 3X Row 500m 12 Deadlift (body weight/.67 body weight) 21 box jumps (20/18)
Thursday September 5, 2019
Strength (22:00): Snatch – Establish 1RM WOD (12:00): 21-15-9 Burpee over barbell Ring dip
Wednesday September 4, 2019
Strength (23:00): Press – establish 1RM then 3X3 WOD (13:00): 4X 10 toes to bar 20 meter bear crawl 15 Russian kettle bell swings (70/44) (12:00 time cap)
Tuesday September 3, 2019
Strength (18:00): Back squat 3X5 WOD (15:00): 1 Power clean (135/95), 10 Double under 2 Power clean (135/95), 20 Double under 3 Power clean (135/95), 30 Double under 4 Power clean (135/95), 40 Double under 5 Power clean (135/95), 50 Double under Rest 2:00 5 Power clean (135/95), 50 Double under 4 Power clean (135/95),…
Monday September 2, 2019
Labor Day WOD: The Seven 7X 7 handstand push up 7 thruster (135/95) 7 kness to elbow 7 deadlift (245/165) 7 burpee 7 kettlebell swing (70/44) 7 pull up A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant…