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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#
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Friday, January 29
Skill - Static Holds WOD - Nancy 5RFT 400m run 15 OHS 95/65 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 Wednesday, January 27
STRENGTH - Bench Press 90%) WU 5@75% 3@85% 1+@95% WOD - 3RFT 9Deadlift (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 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) 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 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 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 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 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 |
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