10.5.18 “Diane”

Wod
“Diane”
21-15-9
Deadlifts 225/155
Handstand push-ups

Post Wod
1 RM Clean and Jerk

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10.2.18

Rowing Sprints
2X
150 Meters
30 Second rest
200 Meters
30 Second rest
250 Meters
30 Second rest

Wod
3X
6 Power Cleans 155/105
12 Kettlebell Swings 53/35
CC: 185/130, 70/53

Post Wod
5X
30 Second Plate Pinch 35/25
10-15 GHD Sit-ups(scale with med-ball sit-up)

10.1.18

Strength
12 min EMOM shoulder to overhead
Min 1-4 do 5 Push Press
Min 5-8 do 2 Jerk
Min 9-12 do 8 Strict Press

Wod
Alternating Movements
Dips 10 down to 1 by 1’s
Double Unders (2:1 singles) 30 down to 3 by 3’s
Cash out with an 800 Meter Run