11/27-12/3
Monday
21-15-9 rep rounds for time:
Power Cleans (95/65)
Push Press (95/65)
Row, Calories
Tuesday
Angie
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Wednesday
Strength:
Push Press
5 reps each @ 65%, 70%, 75%, 80%, 85%
Rest approximately 2 minutes between sets.
WOD:
Three rounds of:
2 minute max distance row
Rest 1 minute
2 minute max rep double-unders
Rest 1 minute
Thursday
Every 3 minutes for 30 minutes (10 sets)
Air Bike 500 Meters
2 Squat Cleans (start at 50% and increase weight on each 3 minute set)
Friday
20 minute AMRAP
2 Rounds of Cindy
10 Alternating DB Snatches (50/35)
Saturday
Old School
Dead-lift
5 reps @60%,65%,70%,75%,80% of 1RM
Bench Press
5 reps @60%,65%,70%,75%,80% of 1RM
Back Squat
5 reps @60%,65%,70%,75%,80% of 1RM
Shoulder Press
5 reps @60%,65%,70%,75%,80% of 1RM