Friday January 17, 2020
Strength (20:00): Deadlift – 3X5 WOD (17:00): 3X5 front squat (135/95)10 handstand push up15 toes to barRest 1:00
Thursday January 16, 2020
Strength (20:00): Bench Press – 3X5 WOD (12:00): Grace30 clean and jerk (135/95)7:00 time cap (adjust weight to finish under cap as needed)
Wednesday January 15, 2020
WOD (35:00): 350 m row30 thruster (45/35)25 deadlift (225/155)20 bar facing burpee15 chest to bar pull up20 bar facing burpee25 deadlift (225/155)30 thruster (45/35)350 m row**30 minute time cap
Tuesday January 14, 2020
Strength (20:00): Back Squat – 3X5 WOD (18:00): 800m run15 Hang power snatch (95/65)400m run12 Hang power snatch (95/65)200m run9 Hang power snatch (95/65)
Monday January 13, 2020
Strength (20:00): Press – 3X5 WOD (15:00): 4X10 pull ups15 push ups (honest)20 box step ups (24/20)