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Monday Madness

1/31/2016

1 Comment

 
Monday, Feb 1

Strength -Press (90%)

WU
5@75%
3@85%
1+@95%

WOD - Open 15.4 (8 min time cap)

RX - 185/125#
Master Rx - 55 year and older (PP 95/65, Cleans 115/75)
Teen Rx 115/75 (16-17 year)

3HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU

****HSPU increase by 3 each round and Cleans increase by 3 every 3rd round

Scaled (8 min amrap)
10 PP 95/65#
10 Clean 115/75#

Scaled Masters & Teens
10 PP 65/45#
10 Clean 75/55#









1 Comment

BENCHMARK FRIDAY

1/28/2016

0 Comments

 
Friday, January 29



Skill - Static Holds



WOD - Nancy 5RFT

400m run

15 OHS 95/65



0 Comments

Thriving Thursday

1/27/2016

0 Comments

 
Thursday, January 28

WOD - 5 RFT
Rx​​

5 PC (75%)
3 Bar Muscle Ups
10 Burpee Broad jump

L2
5 PC​
​6 C2BPU
10 Burpee broad jump

L1
5 PC
6 Mod PU
10 Mod Burpee broad jump ​

0 Comments

NEVER WASTE WEDNESDAY

1/26/2016

0 Comments

 
Wednesday, January 27
STRENGTH - Bench Press 90%)
WU
5@75%
3@85%
1+@95%



WOD - 3RFT
9​Deadlift (225/155)
12 KB Snatch (53/35) split
15 HSPU


L2
9 Deadlift (185/115)
12 KB Snatch (35/26) split
15 HSPU (1mat)

L1
9 Deadlift (135/75)
12 KB Snatch (26/13) split
​15 Mod HSPU

0 Comments

TWO TIMING TUESDAY

1/25/2016

0 Comments

 
​Tuesday, January 26

Skill - Muscle Ups  

WOD - EMOM X 20 min (2 bars)

Even - 5 Hang Snatch (50%)
Odd - 2 Front Squats + 1 S2OH (75% of C&J)
0 Comments

MONSTER MOnday 

1/24/2016

0 Comments

 
Monday, January 25

STRENGTH - Back Squat (90%)
5@75%
3@85%
1+@95%

WOD - For Time
21, 15, 9, 
Goblet Squats  70/53#
Burpee T2B
***100m run each rd

​L2
Goblet Squats  53/35
Burpee Almost T2B

L1
Goblet Squats 35/18
Mod Burpee T2B
0 Comments

FIGHT FOR IT FRIDAY

1/21/2016

0 Comments

 
Friday, January 22

Skill - GOAT

WOD - 10.9.8.7.6.5.4.3.2.1 

Buyin - 400m run 
KBS 53/35
Wall Ball  20/16# 
Push-ups 
Box Jumps 24/20" 
Buy out - 400m row 
0 Comments

TACKLE IT THURSDAY

1/20/2016

0 Comments

 
​Thursday, January 20

Skill - Strict Pull-ups / Negatives

WOD 1 - 10 Min AmRap
5 Deadlift 255/185
10 SLAM BALL G2OS 35/25
15 SLAM BALL SU

 Rest 3 min

WOD - 2 rounds
2 min max DU
2 min max burpee pull-ups
Rest 1 Min
0 Comments

WORK IT WEDNESDAY

1/19/2016

0 Comments

 
​Wednesday, January 20

Strength - Deadlift

3@70%
3@80%
3+@90%

WOD - 4 Rounds
1 min max rep Thruster 135/95
1 min max rep HSC 135/95
1 min rest 

L2 - 115/75
L1 - 85/45

*****score is round with lowest rep count 
0 Comments

TRASH TALKIN' TUESDAY

1/18/2016

0 Comments

 
Tuesday, January 19

Skill - Ring Dips

WOD - 20 Min AmRap 

RX
​25T2B
20 Burpee Box Jumps 24/20"
15 OHS 115/75
10 DB Pistols 30/15 (split)
5 Bar muscle ups 

L2
25 Mod T2B
20 Burpee Box Jumps 20"
15 OHS 95/55
10 Pistols (split)
5 Modified Bar muscle ups or C2BPU

L1
25 Lying T2B
20 Mod Burpee Box Jumps 12"
15 OHS 65/25
10 Mod Pistols (split)
5 Mod Pull-ups 
0 Comments
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