Friday July 26, 2019
Strength (22:00): Overhead squat – from rack 3-3-3-3-3 WOD (11:00): 3-6-9-12-15 Medicine ball clean (20/14) Box jumps (30/24)
Thursday July 25, 2019
Strength (22:00): Clean and jerk (2 cleans + 1 jerk) (full squat) 5 sets WOD (18:00): 14:00 AMRAP 12 jumping lunges 9 deadlift (225/155) 6 burpee bar muscle up
Wednesday July 24, 2019
WOD (9:00): 5:00 AMRAP 20 double under 10 power snatch (75/55) Strength (26:00): Bench press 5, 2X4, 2X3
Tuesday July 23, 2019
WOD (48:00): Monster mash A) 3X 21 wall ball (20/14) 15 pull up 9 clean and jerk (115/75) Rest 5:00 B) 4X 15 kettlebell swing (53/35) 20m bear crawl Rest 5:00 C) 30-20-10 Calorie bike Abmat sit ups 45:00 time cap
Monday July 22, 2019
Strength (22:00): Back squat 5X3 WOD (14:00): Tabata hanging knee raises Rest 1:00 Tabata handstand hold Rest 1:00 Tabata deck squats 8 rounds of each movement of :20/:10 = 4:00 each