Friday January 3, 2020
Strength (25:00): Power snatch – above knee – 3-3-2-2-1-1 WOD (15:00): 3X1:00 assault bike2:00 double under1:00 rest
Thursday January 2, 2020
Strength (20:00): Press – 3-3-3-3-3 WOD (15:00): 42-30-18 Sit ups21-15-9 Overhead squats (95/65)Alternate movements i.e. 42-21-30-15-18-9
Wednesday January 1, 2020
WOD (50:00): Zeus3X30 wall ball (20/14)30 power clean (75/50)30 box jump (20/18)30 Push press (75/50)30 calorie row30 push ups (honest)10 back squat (BW/0.67BW)
Tuesday December 31, 2019
WOD (35:00): New Year’s EVA!With a partner:5XRun 400 m30 kettlebell swings (70/44)30 pull ups**partners run together. Split reps any way you want with one person working at a time.
Monday December 30, 2019
Strength (22:00): Clean and Jerk – 2+1 – 5 sets WOD (11:00): 9 minute AMRAP5,5,10,10,15,15,20,20,etc.burpeesdeadlifts (185/125)