Friday May 10, 2019
Strength (18:00): Bent over rows – 8-8-8 WOD (15:00): Buy in: 1 mile assault bike 3X 7 ground to overhead (135/95) 10 weighted burpee (45/25)
Thursday May 9, 2019
WOD (28:00): 3X 15 squat clean thruster (95/65) 15 pull ups Row 1,000 m
Wednesday May 8, 2019
Strength (20:00): Snatch – full squat 2-2-2-2-2 WOD (9:00): 6 minute AMRAP 6 wall balls (20/14) 4 handstand push ups 2 deadlift (275/185)
Tuesday May 7, 2019
Strength (20:00): Bench press 3X8 WOD (20:00): 20 push press (115/75) 50 double unders 20 front squats (115/75) 50 double unders 20 thrusters (115/75) 50 double unders
Monday May 6, 2019
Strength (24:00): Deadlift – 5-3-3-1-1-1 WOD (13:00): 27-21-15-9 Lunges Push ups Box jumps (24/20) **12:00 time cap