Monday August 20, 2018
Strength: 5-5-5 snatch WOD: Helen (rowing!) 3X Row 400m 21 kettlebell swing (53/35) 12 Pull up
Friday August 17, 2018
Strength: 4-4-4-4 floor press Use a kettlebell to do some windmills between sets WOD: 21-15-9 Box jumps (24/20) Wall balls (20/14) Chest to bar pull ups
Thursday August 16, 2018
Strength: 2x(8+8+8) backward lunge (L), backward lunge (R), squat **weight on back, do 1 of each rep, 8 reps per set, 2 sets WOD: 10 minute AMRAP 30 double unders 15 deadlifts (115/75) 10 cleans (115/75) 5 jerks (115/75)
Wednesday August 15, 2018
Strength: 3-3-3-3-3 Deadlift WOD: Chelsea 30 minute EMOM 5 Pull ups 10 Push ups 15 Air squats
Tuesday August 14, 2018
Strength: Establish a 1 RM overhead squat WOD: Death by 10m sprints One run on 1st minute, 2 on the second, 3 on the third, etc. until you don’t finish the required number within the minute. **Run indoors, N/S direction. Touch floor at each end.