Tuesday 10/20/15
Strength Bench Press 3 sets of 5 Reps WOD 3 Rounds 400 m Run 21 KB Swings 53/35 15 K2E
Monday 10/19/15
Strength Plank holds: 1:00 - :50 - :40 - :30 - :20 - :10 - :20 - :30 - :40 - :50 - 1:00 WOD 7 min AMRAP 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks185/135 rest 2 min 7 min AMRAP 6 Burpees 3 Bar Muscle ups
Friday 10/16/15
Strength Strict Press 5 sets of 5 reps Back Squat 5 sets of 5 reps WOD Complete 2 rounds: Sprint 50 m Rest 30 seconds Sprint 50 m Rest 30 seconds Sprint 50 m Rest 30 seconds Sprint 50 m Rest 2 minutes between rounds.
Thursday 10/15/15
Strength Deadlifts 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD For time: 30 Calorie Row 30 Wallballs 20/14 30 T2B 30 Front Squats 115/75 30 Burpee Box Jump Overs 24/20 30 Front Squats 30 T2B 30 Wallballs 30 Calorie Row
Wednesday 10/14/15
Strength Clean (3 sec pause at the knee): Establish a 1 rep max WOD 4 rounds for time of: 75 Double-Unders 10 HSPU 5 Power Cleans 185/125
Tuesday 10/13/15
Strength Strict Pull-ups 5 sets of ME WOD 12:00 AMRAP of: 10 Wall Balls 20/14 10 T2B 10 OHS 115/75 10 Power Snatches 115/75
Monday 10/12/15
Strength Front Rack Step-ups 4 sets of 8 reps WOD 5 Rounds 10 Lunges w/ KB 70/53 10 KB Swings 70/53
Friday 10/9/15
Strength Push Press; work up to a 3 rep max WOD 4 Rounds 400m Run 25 Wallballs 20/14 25 Med Ball Situps 20/14
Thursday 10/8/15
Strength Deadlifts 3 sets of 3 reps: 70%,80%,90% WOD For time Row 1K 30 Deadlifts (225/155) 50 Pull-Ups
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