Monday August 3, 2015
Strength: Alternating: Overhead squat 8×2 – work up in weight Windmills – 8×4+4 (8 sets, 4 per side) WOD: Angie 100 pull ups 100 push ups 100 sit ups 100 squats **finish all 100 of each in order
Friday July 31, 2015
Strength Establish a 1 RM front squat (if less than 30 days at Tribal, do 5×5 front squat) Establish a 1 RM bench/floor press (if less than 30 days at Tribal, do 5×5 bench/floor press) ***Be sure to record scores on the board
Thursday July 30, 2015
Strength 20 minutes to establish a 1 RM snatch (if less than 30 days at Tribal, do 5×5 snatch) ***Be sure to record scores on the board WOD Row 800m 75 double unders Row 400m 100 double unders
Wednesday July 29, 2015
Strength Establish a 1 RM Clean and Jerk (if less than 30 days at Tribal, do 5×5 clean and 5×5 jerk) ***Be sure to record scores on the board
Tuesday July 28, 2015
Strength 3 x 8 kettlebell cleans 3 x 8 kettlebell press WOD Mary 20 minute AMRAP 5 handstand push ups 10 one legged squats (alternating legs) 15 pull ups