Monday January 14, 2019
Strength: Alternating sets of: Tire flips 4 x 3 Farmer carry 4 x 40m WOD: 3X 40m sled push (135/95) 18 power clean (95/65)
Friday January 11, 2019
Strength: 3-3-3-3 Bench press WOD: 8 minute AMRAP 8 handstand push up 12 wall ball (20/14) 40 double unders
Thursday January 10, 2019
Strength: 2-2-2-2 Power snatch WOD: 21-18-15-12 deadlift (225/155) Run 400m after every set of deadlifts
Wednesday January 9, 2019
Strength: 3-3-3-3 Push press WOD: 3X 15/12 calorie row 15 abmat sit up 10 burpee pull up Rest 90 seconds
Tuesday January 8, 2019
Strength: 3-3-3-3 Power clean WOD: 8 minute EMOM 3 clean & jerk (full squat cleans) **same weight all sets, record weight for score