Friday December 21, 2018
Strength: Deadlift 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: Bike .5 miles 30 thruster (45/35) Row 400m 20 thruster (45/35) Run 200m 10 thruster (45/35)
Thursday December 20, 2018
Strength: Establish a 1RM snatch Record weight on whiteboard WOD: Run 1 mile
Wednesday December 19, 2018
Strength: Back squat 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: Partner WOD… 4X 200m farmer walk (53/35)/waiter carry (45/25) 20 Wall ball sit up passes (20/14) (10 passes per person)
Tuesday December 18, 2018
Strength: Establish a 1RM clean and jerk Record weight on whiteboard WOD: 4:00 AMRAP Burpees
Monday December 17, 2018
Strength: Press 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: The Joker 1-2-3-4-5-6-7-8-9-10 Toes to bar 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)