tuesday
strength: jerk 2 sets of 5 2 sets of 4 2 sets of 3 Wod: 10 min AMRAP "GI Jane" 3-6-9-12-15...
02 March, 2020
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monday
Strength: back squat 2 sets of 5 2 sets of 4 2 stes of 3 Wod: 5RFT "GI Joe" 3 MU 4 clean and jerks 165/110 5 box jump overs 30/24...
01 March, 2020
friday
Strength: bench press find 3 rep max (15 min) Wod: For time "fighter jet" 10-8-6-4-2 devils press 50/35 1-1-1-1-1 rope climb...
27 February, 2020
thursday
Strength: work up to a 3 rep touch and go snatch (15 min) Wod: complete 30 snatches 115/75 but every min on the minute and stop and do 9 C2B including 0:00...
26 February, 2020
wednesday
Korwod: tabata hollow man hold plank l-sit Wod: 3RFT "lemon squeezey" 20 cal row 15 SHSPU 20 pistols...
25 February, 2020
tuesday
Strength: Push press work up to heavy 5 rep (15 min) Wod: 5RFT "Ice Cream Sunday" 15 T2B 6 clean and jerks 155/105 10 BFB...
24 February, 2020
monday
Strength: 5x10 back rack lunges as heavy and safe as possible Wod: "Karen"...
23 February, 2020
friday
Work on weakness about 15 min Wod: 5 RFT "mashed potatoes" 15 GHD sit ups (seriously modify this if you have never done ghd before) 5 Squat cleans 225/155...
20 February, 2020
thursday
Strength: DL 6-5-4-3-2-1 add weight each set Wod: 9 min AMRAP "Seeing Double" 250/200 meter row 3,6,9,12,15...
19 February, 2020
wednesday
Strength: Strict press 6-5-4-3-2-1 work up every set Wod: 100 reverse lunge wallballs for time...
18 February, 2020