9.19.17

 

Strength

Hang Clean @70% +

every 2 minutes for 12 minutes

  • 3 hang cleans (drop after each rep and reset)

WOD

Row intervals

  • 1,000m X 5 (rest 2 minutes between each)
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9.18.17

 

Strength

Back squat

  • 5×5 @77.5%

WOD

3RFT

  • 15 kbs 70/53
  • 12 chest to bar pull ups
  • 9 push jerks 155/115
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9.15.17

 

Strength

Hang Snatch @80%

every 2 minutes for 12 minutes

  • 2 hang snatches (drop after each rep and reset)

WOD

3 RFT

  • 400m run
  • 21 dumbbell snatches 50/35
  • 12 ring dips
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9.14.17

 

Strength

Deadlift

1-1-1-1-1

climbing

Conditioning

Row

150m @me X 8

Rest 60 seconds after each

then

Skill work- 20 minutes

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9.13.17

WOD

5RFT

  • 40 double unders
  • 15 sdhp 95/65
  • 10 deficit hspu 4″/2″

 

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9.12.17

 

Strength

Hang Clean @90%

every 2 minutes for 12 minutes

1 hang clean

WOD

  • 2 mile run
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9.11.17

 

Strength

Back squat

  • 5×5 @75%

WOD

21-15-9

  • Deadlifts 225/155
  • Burpee box jump overs 24/20
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