Wednesday 08/26
Body Armor - OTM x 4 RDS
:20 Side Plank ea.
15 Russian KB Swings
10 Seated Wall Angels
WOD - 4RFT
25 Sit Ups
15 Box Jump Overs (24/20)
100m Farmers Carry (53/36)
Tuesday 08/25
WOD - 3 RFT
1,000m Row
5 Rounds “Cindy” (5 pull ups + 10 push ups + 15 air squats)
Monday 08/24
Strength - Every 2:00 x 7 Sets
5-5-3-3-2-2-2 Push Jerk
Build based off feel
WOD - 4RFT
400m Run
40 DU
10 Hang Power Clean (135/95)
Friday 08/21
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75% of 1RM
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Snatch
Sets 5-8 = 1 Snatch
***power or squat today***
Thursday 08/20
Body Armor - Alt OTM x 3 RDS
Min 1: 12 DB Bench Press
Min 2: Max push ups
Min 3: 1min rest
WOD - 14 min AMRAP
15 Alt DB Snatch (50/35)
30/24 Cal Row
60 DU (75 singles)