Strength / Skill
Bench
50x10 2x
60x5,
70x3
80x2
90x1 3x
WOD
5 rds
Top of 3 minutes complete full set - remainder of time is your rest
Row 250/200
10 Bench 135/95
15 Weighted sit-ups 45/25, 25/15
Monday 11/2/2020
Strength / Skill
15 Min
Deadlift
build to 1 rep than 5x1
WOD
15 Min amrap
13 hRpu
9 Box Jumps 24/20
5 DL 225/155
rx+ 275/185, 30/2415 Minute
Friday 10/30/2020
Strength / Skill
Front Squat
5x3
Push or Jerks
5x1
WOD
12 min AMRAP
5 Curtis Press 95/65
10/8 ALT Cal Row/Bike
15 Push-ups
Thursday 10/29/2020
Strength / Skill
Snatch
8 min emom
1-2 lifts per min - add weight
WOD
6RFT
8 Power Snatch (75/55)
8 Box Jumps (24/20)
12/10 cal Bike
RX+ 115/75 - 30/24