Monday August 10, 2015
Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat **weight on back, do 1 of each rep, 8 reps per set, 3 sets WOD: Randy 75 Snatches (75/55)
Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat **weight on back, do 1 of each rep, 8 reps per set, 3 sets WOD: Randy 75 Snatches (75/55)
Strength: Alternating: Press 3×5 (65% of 1RM) 3X Row 200m as fast as possible w resistance at 8-10 WOD: 20 minute AMRAP 7 thruster (95/65) 20 Double unders
Strength: 4X 10 per side Kettlebell suitcase lifts 3 Partner GHD WOD: Tabata – 4:00 of each Row for calories Push up Squat Kettlebell swings (53/35)
Strength: 10 minute EMOM 2 snatches (full squat) WOD: 30 calorie row buy in then 3X 10 Weighted burpees (45/25 plate) 12 Overhead lunges (45/25 plate)
Strength: Alternating sets of: Deadlift – 3 x 5 (work up in weight) Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 12 minute EMOM alternating 5 cleans 3 push jerks + 3 split jerks **Same weight all reps for Rx – record weight