Friday July 12, 2019
Strength (18:00): Dumbbell rows – 3 sets to failure WOD (18:00): 50 wall ball (20/14) 40 jumping pull ups 30 calorie bike 40 jumping pull ups 50 wall ball (20/14)
Thursday July 11, 2019
Strength (22:00): Power clean – 3-3-3-3-3 WOD (15:00): 10 to 1 deadlift (225/155) 1 to 10 box jump (24/20) Alternate movements – 10,1,9,2,8,3,7,4,6,5….1,10
Wednesday July 10, 2019
Strength (18:00): Press – 3×5 WOD (15:00): 12 minute EMOM 2 bear complex (95/65) per minute For the rest of the minute, max reps double unders **score is number of double unders completed **bear complex – power clean, front squat, push press, back squat, push press
Tuesday July 9, 2019
WOD (33:00): 3X Row 1,000m 25 burpees 50 V ups 25 Push ups
Monday July 8, 2019
Strength (18:00): Deadlift – 3×3 WOD (15:00): Fran 21 – 15 – 9 Thrusters (95/65) Pull ups