Monday August 17, 2015
Strength: 3 x 5 snatch WOD: Chelsea 30 minute EMOM (all 3 movements each minute) 5 pull ups 10 push ups 15 squats (if you’ve finished all 30 minutes before, you can try 6, 11, and 16)
Friday August 14, 2015
Strength: 3×8 floor press 3×8 snatch WOD: 21-15-9 Box jumps (24/20) Wall balls (20/14) Chest to bar pull ups **step ups are not Rx
Thursday August 13, 2015
Strength: 3×8 snatch grip bent rows 3×10 overhead walking lunges WOD: 50 calorie Row 40 push ups 30 burpees 20 handstand push ups 10 ring dips
Wednesday August 12, 2015
Strength: 4×5 front squat 4×5 press WOD: 10 minute AMRAP 30 double unders 15 deadlifts (115/75) 10 cleans (115/75) 5 jerks (115/75)
Tuesday August 11, 2015
Strength: 3×6 Snatch grip push press from behind the neck 3×8 deadlift WOD: Death by 10m sprints One run on 1st minute, 2 on the second, 3 on the third, etc. until you don’t finish the required number within the minute. **Run indoors, N/S direction. Touch floor at each end.