Thursday 6/23/16
Strength 3 Point Barbell Leg Raises 3 sets of 10 rounds(each round consisting of left, front, right) WOD 5 Rounds 14 KB Cleans 53/35 60 Double Unders
Wednesday 6/22/16
Strength Back squats 3 working sets of 5 reps; 65%,75%,85% WOD 12 min AMRAP 3 Push Jerks 135/95 9 Box Jumps 24/20
Tuesday 6/21/16
Strength Bent Over Rows 3 sets of 5 reps WOD For Time 400m Run 50 Wall Balls -Rest 2 min- 200m Run 30 Wall Balls -Rest 1 min- 100m Run 20 Wall Balls
Monday 6/20/16
Strength Deadlift 3 working sets of 5 reps; 65%,75%,85% WOD "Cindy" AMRAP 20 5 pull ups 10 push ups 15 squats
Friday 6/17/16
Strength Bench Press 3 sets of 5 reps WOD 12 min AMRAP 5 Ring Dips 10 Burpee 15 KB Swings 53/35
Thursday 6/16/16
Strength Power Snatches(touch & go) 7 sets of 2 Reps WOD 3 Rounds 20 K2E 20 OHS 115/80
Wednesday 6/15/16
Strength Find Back Squat 1 Rep Max WOD 12 min EMOM odd:Push Press 95/65 even: Box Jumps 24/20
Tuesday 6/14/16
Strength Chin Ups 3 sets of Max Reps WOD 5 Rounds 15 Wall Ball 20/14 12 Power Cleans 115/75 9 Burpees, lateral over bar
Monday 6/13/16
Strength Find Deadlift 1 rep max WOD "Annie" 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups
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