Monday October 22, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 65% 1RM; 3 @ 75% 1RM Sets per sheet for week 4 WOD: 5-10-15-20 kettle bell swings (53/35) pull ups wall balls (20/14)
Friday October 19, 2018
Strength: Floor Press 5 @ 45% 1RM; 5 @ 55% 1RM; 3 @ 65% 1RM Sets per sheet for week 3 WOD: Isabel 30 snatches (135/95)
Thursday October 18, 2018
Strength: Back Squat 5 @ 50% 1RM; 5 @ 60% 1RM; 3 @ 70% 1RM Sets per sheet for week 3 WOD: 10 minute AMRAP 70 double under buy in then… AMRAP 5 handstand push ups 2 muscle ups 14 box jumps (24/20)
Wednesday October 17, 2018
Strength: 2-2-2-2-2 clean and jerk WOD: 8 rounds of 2:00 each Run 200m
Tuesday October 16, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 65% 1RM; 3 @ 75% 1RM Sets per sheet for week 3 WOD: Partner WOD 8:00 AMRAP While one person is in handstand hold the partner must perform 10 power cleans (95/65) (switch ea round) **score is total reps of clean