Friday April 19, 2019
Strength (22:00): Deadlift – 5 sets of 3 – touch and go, no drops WOD (10:00): 20-15-10-5 Overhead lunge (45/25) (use plate) Toes to bar
Thursday April 18, 2019
Strength (22:00): Push or split jerk – 3-3-3-2-2 – building weight to very heavy WOD (13:00): 10:00 AMRAP 30 double unders 10 overhead squats (95/65)
Wednesday April 17, 2019
Strength (22:00): Bench press – 5 sets of 3 – same weight all sets WOD (18:00): Death by snatches (75/55) 1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3, 4 on 4…
Tuesday April 16, 2019
Strength (22:00): Front squat – 5-4-3-2-1 increasing weight to very heavy WOD (25:00): 3X Run 800m 10 pull ups 20 push ups 30 air squats
Monday April 15, 2019
WOD (30:00): 3X 1:00 calorie assault bike 1:00 burpee 1:00 box jump (20/18) 1:00 power clean (95/65) 1:00 calorie row 3:00 rest