Friday June 14, 2019
Strength (16:00): Bent over rows – 3X8 WOD (15:00): 21-18-15-12 Calorie row Overhead walking lunges (45/25)
Thursday June 13, 2019
WOD (50:00): Filthy 50 50 box jump (24/20) 50 jumping pull up 50 KB swing (35/26) 50 walking lunge steps 50 knees to elbows 50 push press (45/35) 50 back extension (GHD) 50 wall ball (20/14) 50 burpee 50 double under
Wednesday June 12, 2019
Strength (22:00): Front squat – 3X3, 2X3 WOD (8:00): 6:00 AMRAP 15 power snatch (75/55) 15 V ups
Tuesday June 11, 2019
Strength (18:00): Bench Press – 3X5 WOD (16:00): Work 20 seconds, rest 10 seconds 4 rounds of each before switching movements 1:00 rest between movements Dumbbell snatch (50/35) Kettlebell suitcase lift (53/35) – alternate sides every 5 Deck squats Kettlebell goblet squat (53/35)
Monday June 10, 2019
WOD (12:00): 4X 5 calorie bike 10 pull up 10 push up 10 jumping squats Strength (22:00): Clean and Jerk – 5 sets of 2 clean + 1 jerk