Friday August 16, 2019
WOD (24:00): Cindy 20:00 AMRAP 5 pull up 10 push up 15 air squat Gymnastics (10:00): Practice handstand walks Practice double unders
Thursday August 15, 2019
Strength (22:00): Front squat – 2X4 – 2X4 WOD (12:00): 4X 15 wall ball (20/14) 8 KB suitcase lift (side 1) (53/35) 8 KB suitcase lift (side 2) (53/35)
Wednesday August 14, 2019
Strength (22:00): Hang snatch (full squat) – 2-2-2-2-2 WOD (18:00): 40 double under, 4 rope climbs (touch truss at top) 30 double under, 3 rope climbs (touch truss at top) 20 double under, 2 rope climbs (touch truss at top) 10 double under, 1 rope climb (touch truss at top) Rest 3:00 3:00 AMRAP burpees…
Tuesday August 13, 2019
Strength (18:00): Deadlift 3X5 WOD (19:00): 5 power snatch (75/55) 5 toes to bar 10 power snatch (95/65) 10 toes to bar 15 power snatch (115/75) 15 toes to bar 20 power snatch (135/95) 20 toes to bar **15:00 time cap. use the same bar, add the weight as you go.
Monday August 12, 2019
Strength (18:00): Bench press 3X5 WOD (15:00): 4X Row 250m 5 thruster (115/75) 10 kettle bell swing (53/35)