Monday October 15, 2018
Strength: Press 5 @ 45%, 5 @ 55%, 3 @ 65% Sets per sheet for week 3 WOD: 3X Row 500m 25 wall balls 2:00 rest
Friday October 12, 2018
Strength: Back Squat 5 @ 45% 1RM; 5 @ 55% 1RM; 3 @ 65% 1RM Sets per sheet WOD: 21-15-9 Calorie row Kettlebell swing (70/44)
Thursday October 11, 2018
Strength: Deadlift 5 @ 50% 1RM; 5 @ 60% 1RM; 3 @ 70% 1RM Sets per sheet WOD: 3X 9 hang power clean (115/75) 12 pull up
Wednesday October 10, 2018
Strength: Press 5 @ 45% 1RM; 5 @ 55% 1RM; 3 @ 65% 1RM Sets per sheet WOD: 15 minute EMOM 2 snatches each minute
Tuesday October 9, 2018
WOD: Kelly 5X Run 400m 30 box jumps (24/20) 30 wall balls (20/14)