Wednesday October 18, 2017

Strength: Alternating sets of: 4 x 5 per side Suitcase deadlift 4 x 10 per side Kettle bell side bends 4 x 10 per side Russian twists  WOD: Partner WOD 8:00 AMRAP While one person is in handstand hold the partner must perform 10 deadlifts (185/125) (must switch each round) **score is total reps of…Continue Reading

Tuesday October 17, 2017

Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Cleans (tall, 1/4, ½, full) Then 5:00 EMOM 2 Cleans per minute (same weight all reps) WOD: 3X Row 500m 20 wall balls (20/14) 2:00 rest **wall ball set must be completed without the ball touching the floor.…Continue Reading