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10/24/2018 Wednesday

Strength: Dumbbell Bench Press 5×10 Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders Men: 50-lb. dumbbells Women: 35-lb. dumbbells

10/23/2018 Tuesday

Strength: Front Rack Lunge 4×10 (5 each Leg) Increase Weight every set. Wod: 4 rounds for time of: 20 squat cleans 800-m run Men: 115 lb. Women: 75 lb

10/22/2018 Monday

Wod: “Monday Mash” 21-15-9 reps for time of: Thrusters, 95/65 Calories, Assault Bike For time: 45 Deadlifts, 115/75 35 Hang Power Cleans, 115/75 25 Push Jerks, 115/75 15 Overhead Squats, 115/75 9-15-21 reps for time of: Pull-ups, strict Ring Dips, strict...