Friday March 13, 2020
Strength (20:00): Bench Press – 5-5-5 WOD (16:00): 12:00 AMRAP5 pull up10 push up15 air squat
Thursday March 12, 2020
Strength (20:00): Deadlift – 5-5-5 WOD (18:00): 35 calorie row35 push press (75/55)35 box jumps (24/20)35 push ups35 abmat sit ups35 burpees35 toes to bar**15:00 time cap
Wednesday March 11, 2020
WOD (35:00): 16 minute EMOM (all movements each minute)1 power snatch1 overhead squat1 full snatch Rest 5:00 1 set max effort unbroken wall balls (max reps = 50)
Tuesday March 10, 2020
Strength (20:00): Press – 5-5-5 WOD (14:00): 3 power clean (95/65)6 calorie row6 power clean (95/65)12 calorie row9 power clean (95/65)18 calorie row12 power clean (95/65)24 calorie row
Monday March 9, 2010
Strength (20:00): Back Squat – 5-5-5 WOD (18:00): Buy in: 100 double unders3X15 deadlift (225/155)15 handstand push upCash out: 100 double unders