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Thursday, November 9, 2017

by Kristen November 9, 2017

Strength: 20 min to establish 1 rep max Deadlift Wod: 12 Min Amrap 12 push jerk 135/95 12 toes to bar 12 calorie row

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Wednesday November 8, 2017

by Kristen November 8, 2017

Strength: 20 Min to establish 1 rep max strict press Wod: 4 rounds of 5 mins 400m run Then….remainder of the time Round 1: DU’s/singles Round 2: muscle ups/pull ups Round 3: DU’s/singles Round 4: HSPU/hand release push ups Rest 3 mins between rounds

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Tuesday November 7, 2017

by Kristen November 7, 2017

Strength: 20 min to establish a 1 rep max Back squat Wod: squat clean ladder 155/105 With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute… continuing as long as you are able

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Monday, November 6, 2017

by Kristen November 6, 2017

Strength: 20 mins to establish 1 rep max bench press Wod: 6 rounds 6 ring dips 6 box jumps 30/24 6 pull ups

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Friday November 3, 2017

by Kristen November 3, 2017

Strength: Front Squat 10×3 at 50% Wod: 8 Min Amrap 100 double unders/200 singles 10 deadlifts 185/125

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Thursday November 2, 2017

by Kristen November 2, 2017

Strength: Deadlift 10×3 at 50% Wod: 1000m row 20 ground to overhead 95/65

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Wednesday November 1, 2017

by Kristen November 1, 2017

Every 11 Mins for 3 rounds 800m run Then 11 Pull Ups 11 Ring Dips 11 DB Thrusters 50/35 Rest the remainder of the 11 minutes

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Tuesday October 31, 2017

by Kristen October 31, 2017

Strength: Back squat 10×3 at 50% Wod: 7 rounds 5 wall balls 30/20 10 overhead walking lunges 45/25

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Monday October 30, 2017

by Kristen October 30, 2017

Strength: Bench 10×3 50% of your heaviest in this cycle Wod: 10 Min Emom 5 Clapping Push Ups 5 KB Swings

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Friday October 27, 2017

by Kristen October 27, 2017

Strength: Front squat 5×2 3 sec pause As heavy as possible DB Press As heavy as possible Wod: 6 rounds 200m run 12 ground to overhead 95/65

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