Monday September 17, 2018
Strength: 4-4-4-4 back squat WOD: Cindy 20 minute AMRAP 5 pull up 10 push up 15 air squat
Friday September 14, 2018
Strength: Establish a 1 RM thruster WOD: 1 Power clean (135/95), 3 hand release push up 2 Power clean (135/95), 6 hand release push up 3 Power clean (135/95), 9 hand release push up 4 Power clean (135/95), 12 hand release push up 5 Power clean (135/95), 15 hand release push up 4 Power clean…
Thursday September 13, 2018
Strength: 10-10-10 Walking lunges (front rack) 12-12-12 Kettlebell side bends WOD: 12 minute EMOM 1 push press + 1 push jerk + 1 split jerk
Wednesday September 12, 2018
Strength: 5-5-5-5 back squat WOD: 21-15-9 Deadlift (225/155) box jumps (30/24)
Tuesday September 11, 2018
WOD: 9/11 Operation Vigilance AMRAP of: Max effort rope climbs Run 200m 16 box step up (12”) 10 burpees Work in teams so that someone is always climbing the rope **Record total number of climbs