Tuesday 7/17/18
Conditioning: 30 min AMRAP 400m Run 20 Sit ups 30 DB Push Press (35/20) 40 Air Squats 50 DU
Monday 7/16/18
Strength: 10 min EMOM 1 Clean and Jerk- Building weight Conditioning: For Time: 30 cal bike THEN 3 Rounds 3 Rope Climbs 16 DB Snatches
Friday 7/13/18
Strength: Find a heavy 5 reps deadlift Conditioning: 12 min AMRAP 15 GHD Sit Up 5 Deadlift (185/125) 3 Hang Power Clean 1 Squat Clean
Thursday 7/12/18
Conditioning: For Time: 3 mile Bike 2k Row 1 mile Run Post WOD: Tricep Pull Downs 3x 12-15
Wednesday 7/11/18
Strength: Back Squat 4-4-4 Conditioning: 10 min AMRAP 50 DU 10 OHS (115/75)
Tuesday 7/10/18
Conditioning: 3 RFT 40/30 cal Bike 30 T2B 20 Burpee Box Overs (24/20) *Rest 5 minutes between rounds Post WOD: 3 sets: 75 sec plank hold...