Monday July 20, 2015
Strength: Deadlift – Week 4 (5,5,3 + 5,5,5) WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Friday July 17, 2015
Strength: Deadlift – Week 3 (5,5,3 + 5,3,>1) WOD: 3X 8 strict pull ups 10 power cleans (135/95) 30 burpees
Thursday July 16, 2015
Strength: Floor press – Week 3 (5,5,3 + 5,3,>1) WOD: 10 snatch (65/45), 1 box jump (24/20) 9 snatch (65/45), 2 box jump (24/20) 8 snatch (65/45), 3 box jump (24/20) 7 snatch (65/45), 4 box jump (24/20) 6 snatch (65/45), 5 box jump (24/20) 5 snatch (65/45), 6 box jump (24/20) 4 snatch (65/45),…
Wednesday July 15, 2015
Strength: Press – Week 3 (5,5,3 + 5,3,>1) WOD: 10 minute EMOM 5 shoulder to overhead (115/75) per minute For the rest of the minute, max reps double unders **score is number of double unders completed
Tuesday July 14, 2015
Strength: Back squat – Week 3 (5,5,3 + 5,3,>1) WOD: 8 minute AMRAP 10 calorie row 20 push ups 30 sit ups 40 air squats