Friday August 9, 2019
Strength (16:00): Weighted dips – 8-8-8 WOD (17:00): 21-15-9 Box jumps (24/20) Kettlebell swings (70/44) Chest to bar pull ups
Thursday August 8, 2019
WOD (35:00): 5X 500m row 40 air squat 30 sit up 20 push up 10 pull up **33:00 time cap
Wednesday August 7, 2019
Strength (25:00): Jerk – 1-1-1-1-1-1-1 WOD (8:00): 5 minute AMRAP 10 calorie bike 30 walking lunge 10 power snatch (95/65)
Tuesday August 6, 2019
Strength (18:00): Back squat – 8-8-8 WOD (15:00): 2X 15-10-5 Burpee over the bar Overhead squat (95/65)
Monday August 5, 2019
Strength (22:00): Hang clean – 2-2-2-2-2 WOD (18:00): 4X 30 double unders 15 deadlifts (115/75) 10 cleans (115/75) 5 jerks (115/75)