Monday September 3, 2018
Labor Day HERO WOD: The Don 66 deadlift )115/70) 66 box jump (24/20) 66 kettlebell swing (53/35) 66 knees to elbows 66 sit ups 66 pull ups 66 thrusters (55/40) 66 wall balls (20/14) 66 burpees 66 double unders
Friday August 31, 2018
Strength: 5-5-5 Clean pulls WOD: 5X 9 Handstand push ups 6 squat cleans (135/95)
Thursday August 30, 2018
Strength: 4-3-3-2-4 snatch grip push press from behind the neck WOD: 21-15-9 Assault bike calories Ring dips Box jumps (24/20) Pull ups
Wednesday August 29, 2018
Strength: 4-3-3-2-4 back squat 6 slam ball overhead slams between each set (slam 2 between feet, 2 outside left foot and 2 outside right foot) WOD: 30 snatch (115/75) Start with 5 burpees and do 5 burpees every time the clock hits :00
Tuesday August 28, 2018
Strength: 3 x 10 overhead walking lunge 3 x 8 single leg RDL w/ kettlebell WOD: 12 minute AMRAP 5 kettlebell swings, 10 double unders 10 kettlebell swings, 20 double unders 15 kettlebell swings, 30 double unders, 20 kettlebell swings, 40 double unders **Keep adding to each round until time is up