Friday December 13, 2019
Strength (20:00): Push Press – 3-3-3-3-3 WOD (20:00): 3XRun 800 m8 power clean (155/105)
Thursday December 12, 2019
Strength (25:00): Clean – full squat – 3-3-2-2-1-1 WOD (13:00): 5X10 double squat wall balls (20/14)20 abmat sit ups
Wednesday December 11, 2019
WOD (45:00): Filthy 5050 box jump (24/20)50 jumping pull up50 kettlebell swing (35/26)50 walking lunge steps50 knees to elbows50 push press (45/35)50 back extension (GHD)50 wall ball (20/14)50 burpee50 double under
Tuesday December 10, 2019
Strength (25:00): Establish a 1RM Bench Press WOD (15:00): Row 500 m then3X12 handstand push up8 pull up**if complete in under 8:00 row 500 m cash out
Monday December 9, 2019
Strength (30:00): Establish a 1RM Deadlift