Tuesday

8/7/18

Warm up: Group,mobility
2x
15 jumping jacks
10 push ups
15 back extensions
10 lunges

Strength: db bench press
6×6 building
20 alt bicep curls after rounds 1,3 and 5.

Wod: 6RFT
7 thrusters 95/65
7 pull ups
7 burpees

** 400m run after rounds 2,4 and 6**

Monday

8/6/18 Warm up: Trainer’s choice Strength: Deadlift Warm up to 50% of your 1rm. then 5×4 building, working on your touch and goes. Should end with slightly higher weight then previous DL work a couple weeks ago. Wod: For time Buy in: 100 doubles/150 singles 21-15-9 of deadlift 185/135 box jumps 34/20 Buy out: 100…