Monday December 3, 2018
Strength: Bench Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 9 WOD: 3X 10 calorie assault bike 12 Pull up 14 wall ball 16 kettlebell swing (53/35) 1:00 rest
Friday November 30, 2018
Strength: Deadlift 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 8 WOD: 3X Row 500m 4 wall walk 10 hang squat snatch (95/65)
Thursday November 29, 2018
Strength: Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 8 WOD: 12 minute EMOM (alternating) 30 double unders 5 box jumps (30/24) 5 thruster (95/65)
Wednesday November 28, 2018
Strength: 3 sets of 5 tire flips 3 sets of 4 atlas stone lift to shoulder WOD: Elizabeth 21-15-9 Clean Ring dip
Tuesday November 27, 2018
Strength: Bench Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 8 WOD: 9 minute AMRAP 200m run 20 air squats