BACK SQUAT
Build to 5rm
PUSH PRESS
Build to 3rm
WEIGHTED PULL-UP
Build to 3rm
Time to re-test! This is week 9 of our current strength program!
Monday May 13th, 2019
May 13, 2019 / By j0ssy
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Sunday May 12th, 2019
May 12, 2019 / By j0ssy
20:00 EMOM (5 rounds)
-:50 bike
-:40 double-unders
-:30 russian KB swing (get as heavy as reasonable for you.)
-:20 L-sit
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Friday May 10th, 2019
May 10, 2019 / By j0ssy
WOD = 3 rounds for time of:
-1 minute of L-sit hold from the ground
-2 minutes holding a handstand
-400-m run
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Thursday May 9th, 2019
May 9, 2019 / By j0ssy
WOD 1 = 12 min EMOM
-1 clean + 2 push jerks
Increase weight as able. Work to a heavy set all cleans are squat
WOD 2 = 1 Rep Max Strict Press rangefinder
Strict press
4-3-2-2-1-1-1-1
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Wednesday May 8th, 2019
May 8, 2019 / By j0ssy
WOD 1 =Deadlift
-4×1 at 85-90%
*Stay with the same weight for all 4 sets.
WOD 2 = 15 min AMRAP
Teams of 2, 1 work/1 rest
-1000m Row
-30 DB Burpee box step over DB:50/35, Box:24/20
– 50 cal airdyne
-30 DB Deadlifts use same weight as DB box step over.
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