Monday November 5, 2018
Strength: Floor Press 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 6 WOD: 3X 7 chest to bar pull up 7 handstand push up 7 power clean (155/105)
Friday November 2, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 65% 1RM; 3 @ 75% 1RM Sets per sheet for week 5 WOD: 12 minute AMRAP 200m run 10 pull ups 10 push ups
Thursday November 1, 2018
Strength: Press 5 @ 55% 1RM, 5 @ 65% 1RM, 3 @ 75% 1RM Sets per sheet for week 5 WOD: 2X 60 medicine ball clean (20/14) 60 sit up
Wednesday October 31, 2018
Strength: 15 minute EMOM 1 per 90 seconds – Full clean with holds on the way down – hold above knee 3 seconds, hold below knees 3 seconds, hold just above floor 3 seconds. WOD: Nancy 5X Run 400m 15 Overhead squat (95/65)
Tuesday October 30, 2018
Strength: Floor Press 5 @ 55% 1RM; 5 @ 65% 1RM; 3 @ 75% 1RM Sets per sheet for week 5 WOD: 5X 8 Snatch (95/65) 8 bar facing burpee