Friday October 11, 2019
Strength (22:00): 2 clean + 1 jerk – full squat – 5 sets WOD (16:00): Run 800m9 thruster (95/65)Run 400m12 thruster (95/65)Run 200m15 thruster (95/65)
Thursday October 10, 2019
WOD (17:00): 12 minute AMRAP100 double under buy in then…AMRAP (remainder of time)5 handstand push ups10 pull ups15 box jumps (24/20) Strength (22:00): Snatch – full squat – 5X3
Wednesday October 9, 2019
WOD (29:00): 40-30-20-10Push upAbmat Sit upMedicine ball clean (20/14)Then1-2-3-4-5-6-7-8-9-10 burpee10-9-8-7-6-5-4-3-2-1 kettlebell swing (53/35)25:00 time cap
Tuesday October 8, 2019
Strength (24:00): Front squat – 5X5 WOD (11:00): Partner WOD8:00 AMRAP While one person is in handstand hold the partner performs 10 deadlifts (185/125) (must switch ea round)**score is total reps of deadlift
Monday October 7, 2019
Strength (20:00): Push Press – 5-5-3-3-3 WOD (18:00): 3XRow 500m25 wall balls2:00 rest