Friday February 1, 2019
Strength: 3-3-3-3-3 Press WOD: 12:00 AMRAP 30 second handstand hold 10 Box jumps (24/20) 10 burpees
Thursday January 31, 2019
Strength: 3-3-3-3-3 Back squat WOD: 10 minute EMOM (perform all 9 reps each minute) 3 power snatch 3 OH squat 3 toes to bar Record weight used
Wednesday January 30, 2019
Strength: Deadlift 5×3 (same weight all sets) WOD: 21-15-9 Russian kettle bell swings (70/44) pull ups **Run 400 m before starting each set of kettle bell swing
Tuesday January 29, 2019
Strength: 2-2-2-2-2-2 power snatch WOD: 10X 3 shoulder to overhead (135/95) 21 double unders
Monday January 28, 2019
Strength: 2-2-2-2-2 Clean and Jerk WOD: Karen 150 wall ball (20/14)