Friday August 23, 2019
Strength (16:00): Bent over rows 8-8-8 WOD (18:00): 4X Row 400m 16 overhead lunge w/ plate (25/15) 16 toes to bar **15:00 time cap
Thursday August 22, 2019
Gymnastics (19:00): Rope climb practice Accumulate 6:00 of plank hold WOD (26:00): Jack 20:00 AMRAP 10 push press (115/85) 10 kettlebell swing (53/35) 10 box jump (24/20)
Wednesday August 21, 2019
Strength (22:00): Back squat 2X4 – 2X4 WOD (12:00): 50 power cleans (135/95) Do 5 pull ups every time the clock hits :00
Tuesday August 20, 2019
WOD (17:00): 12 minute AMRAP 3 burpees, 10 double unders 6 burpees, 20 double unders 9 burpees, 30 double unders, 12 burpees, 40 double unders **Keep adding to each round until time is up Strength (22:00): Overhead squat – from the rack 3-3-3-3-3
Monday August 19, 2019
Strength (22:00): Press 5X3 WOD (11:00): 21-15-9 Assault bike calories L sit hold (seconds) deadlift (185/125)