Wednesday 11/04/2020

Strength
Push Press
6x5
*Light-Moderate for all sets

WOD
AMRAP x 14 MINUTES 
75 Double Unders 
25 Push Press 75#/55#
15 Pull-Ups

Tuesday 11/03/2020

Strength
Front Squat
6x5
*Light-Moderate for all sets

WOD
EVERY 2:30 x 5 SETS 
200m Run 
10 Front Squats 115#/75#

*Score is your slowest time.

Monday 11/02/2020

Strength
EMOM x 12 MINUTES 
MIN 1 - 10 KB Z-Press
MIN 2 - 12 Alt. KB Floor Press 
MIN 3 - :40 DBL OH KB Hold

WOD
FOR TIME 
50/40 Cal Bike 
50 Sit-Ups
30/25 Cal Bike 
40 Sit-Ups
20/15 Cal Bike
30 Sit-ups

Friday 10/30/2020

Strength
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Deadlift

WOD
“NCX BASELINE III.II (Test)"
AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats