Monday December 17, 2018
Strength: Press 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: The Joker 1-2-3-4-5-6-7-8-9-10 Toes to bar 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)
Friday December 14, 2018
Strength: Deadlift 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 10 WOD: 5X 12 wall balls (20/14) 36 double unders 8 chest to bar pull up
Thursday December 13, 2018
Strength: Bench Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 10 WOD: 3X Run 400m 15 Handstand push ups
Wednesday December 12, 2018
Strength: Snatch progression then 3-3-3-3 hang power snatch – don’t drop the bar between the 3 reps WOD: 40-30-20 Medicine ball clean (20/14) Box jump (24/20)
Tuesday December 11, 2018
Strength Back Squat 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 10 WOD: 6 minute AMRAP 2, 2, 4, 4, 6, 6, 8, 8, etc. Burpee pull up Deadlift (185/125)