Monday July 13, 2015
Strength: Overhead squat 5, 5, 4, 3, 2, 3 – work up in weight WOD: Fran 21 – 15 – 9 Thrusters (95/65) Pull ups
Friday July 10, 2015
Strength: Press – Week 1 (5,5,3 + 3,3,>3) WOD: 10X 5 deadlift (225/155) 5 handstand push up
Thursday July 9, 2015
Strength: 5 x 5 Clean 5 x 5 Jerk WOD: 5X 2 muscle up 15 burpee 20 jumping lunge
Wednesday July 8, 2015
Strength: Floor press – Week 2 (5,5,3 + 3,3,>3) WOD: Row 500m then at next :00 on clock start 8 minute EMOM (alternating) 25 double unders 5 thruster (95/65) At end of 8 minutes, row 500m **Record your total row time
Tuesday July 7, 2015
Strength: Deadlift – Week 2 (5,5,3 + 3,3,>3) WOD: 4X 3 minutes of: 20 wall ball (20/14) 10 kettle bell swing (53/35) Push up AMRAP Rest 2 minutes before starting next 3 minutes **score is number of push ups completed