Monday October 1, 2018
Strength: Back Squat 5 @ 40% 1RM; 5 @ 50% 1RM; 5 @ 60% 1RM Sets per sheet WOD: Nicole 20:00 AMRAP 400 m run Max rep pull ups **when you come off the bar, start the next run
Friday September 28, 2018
Strength: 4-4-4-4 Floor press WOD: 8 minute AMRAP 10 medicine ball cleans (20/14) 10 wall balls (20/14) 10 box jumps (24/20) 10 deadlifts (225/155)
Thursday September 27, 2018
Strength: 10-8-6 back squat WOD: 50-40-30-20-10 double unders 5-4-3-2-1 snatch (95/65) (full squat) 5-4-3-2-1 chest to bar pull up
Wednesday September 26, 2018
Strength: Clean progression 2-2-2-2-2 clean WOD: 2:00 ME calorie row, 1:00 rest 2:00 ME handstand push up, 1:00 rest 2:00 ME calorie row, 1:00 rest 2:00 ME handstand push up, 1:00 rest
Tuesday September 25, 2018
Strength: Jerk progression 3-3-3-3 split jerk WOD: 3X 15 power clean (135/95) 15 over the bar burpees