Monday October 8, 2018
Strength: Floor Press 5 @ 45% 1RM; 5 @ 55% 1RM; 3 @ 65% 1RM Sets per sheet WOD: 4X 10 Pull ups 10 handstand push ups 20 lunges (in place) (10 per side)
Friday October 5, 2018
Strength: Deadlift 5 @ 45% 1RM; 5 @ 55% 1RM; 5 @ 65% 1RM Sets per sheet WOD: 4X 6 power clean (135/95) 6 jerk (135/95) **Do 5 air squats at the top of each minute
Thursday October 4, 2018
Strength: Press 5 @ 40% 1RM; 5 @ 50% 1RM; 5 @ 60% 1RM Sets per sheet WOD: Run 800m buy in 3X 20 dumbbell snatch (50/35) 20 toes to bar
Wednesday October 3, 2018
Strength: 5-5-5-5 Overhead squat WOD: 12-9-6 power snatch (135/95) box jumps (30/24)
Tuesday October 2, 2018
Strength: Floor Press 5 @ 40% 1RM; 5 @ 50% 1RM; 5 @ 60% 1RM Sets per sheet WOD: 8:00 AMRAP 5 burpees 6 kettlebell swings (70/44) 30 double unders