Monday November 26, 2018
Strength: Back Squat 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 8 WOD: 7X 10 burpee 20 abmat sit up
Friday November 23, 2018
Strength: Clean progression then 5 x 2 clean (full squat) WOD: 21 Jerk (65%BW/45%BW) 21 burpee 15 push press (65%BW/45%BW) 15 over the bar burpee 9 press (65%BW/45%BW) 9 bar facing burpee
Thursday November 22, 2018
Happy Thanksgiving!!! WOD: Bert 50 burpee 400m run 100 push up 400m run 150 walking lunge 400m run 200 air squat 400m run 150 walking lunge 400m run 100 push up 400m run 50 burpee **As an individual – complete all reps and runs **With a partner – split reps (one person works at a…
Tuesday November 20, 2018
Strength: Push press 5@50%, 5@60%, 3@70%, 2×4@80% WOD: 10:00 AMRAP 9 KB hip extensions (53/35) 7 Overhead squat (75/55) 5 V ups 3 Handstand push up