Monday April 16, 2018
Strength: Front squat 1×5 @ 60%; 1×5 @ 65%; 1×4 @ 70%; 1×4 @ 75%; WOD: 8:00 AMRAP 15 calorie row 15 pull up 15 push up 15 air squat
Friday April 13, 2018
Strength: Clean and Jerk 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% WOD: 10:00 AMRAP 10 handstand push up 15 Overhead squat (95/65) 10 C2B pull up
Thursday April 12, 2018
Strength: Push Press 1×5 @ 60% 1×5 @ 65% 1×4 @ 70% 1×4 @ 75% WOD: 2X 9 squat clean (135/95) 16 kettlebell swing (53/35)
Wednesday April 11, 2018
Strength: Snatch 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% WOD: 4X 5 Thruster (135/95) 15 wall ball (20/14) 10 pull up
Tuesday April 10, 2018
Strength: Back squat 1×10 @ 60% 1×10 @70% 1×10 @ 75% WOD: 3X Row 500m Rest between efforts as needed. Last row should be fastest. Record total time to row spent rowing.