Friday 7/1/16

6:00am, 7:00am, 5:30pm strength: deadlift 1-1-1-1 WOD: “Annie” 50-40-30-20-10 of double unders situps
Hillary no comments

Thursday 6/30/16

6:00am, 6:00pm Strength: 200m farmers carry, 5 strict/weighted pull-ups 3 rounds WOD, to be performed outside, weather permitting: 3:00 row for calories 3:00 30m sprints 3:00 power snatch at
Hillary no comments

Wednesday 6/29/16

5:00am, 6:00am, 6:00pm strength: shoulder press 1-1-1-1 WOD: 5-10-15-20-15-10-5 of box jumps Toes to bar wall ball shots
Hillary no comments

Tuesday 6/28/16

6:00am, 6:00pm Buy in: 5x 20m bear crawls :30 rest between sets WOD: 20:00 running clock 200m run 20 weighted situps 7:00 AMRAP squat cleans @70% 3 rep max
Hillary no comments

Monday 6/27/16

6:00am, 6:00pm buy in: 50 floor press 95/65 WOD: 10 jump squats 20 land mines (75/55) 30 double unders 6 rounds
Hillary no comments

Sunday 6/26/16

8:30am Strength: overhead squat 1-1-1 back squat 1-1-1 WOD: to be posted on whiteboard
Hillary no comments

Friday 6/24/16

6:00am, 7:00am, 5:30pm power snatch 3-3-3-3 WOD: for time 1 round of 80 double unders 30 hand release push-ups 15 chest to bar pull-ups 2 rounds of 40 double
Hillary no comments

Thursday 6/23/16

6:00am, 6:00pm 20:00 alternating on the minute: :30 hand stand hold, shoulder taps, or walks 8 ring dips 10 pistols 12 1 arm KB swings   Post WOD Strength: 4
Hillary no comments

Wednesday 6/22/16

5:00am, 6:00am, 6:00pm** I want to try and wrap up early to get to a memorial service that begins at 7:00pm** strength: Hang squat clean 3-3-3-3 WOD: “Nancy” 400m
Hillary no comments

Tuesday 6/21/16

6:00am, 5:00pm 1 on 1, 6:00pm strength: shoulder press at 70% of 3 rep max 4 reps EMOTM for 10:00 WOD: 15 box jumps 10 bent over rows (135/95)
Hillary no comments