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WILD WEDNESDAY

1/31/2017

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Wednesday, February 1

Strength - Bench Press (Deload)

WU
5@40%
5@50%
5@60%

WOD - Ladder 1.2.3.....8.9.10

C&J (AHAP)
Burpee Box Jump 30/24#
HSPU

L2
BBJ 24/20#
HSPU (1 Mat)

L1
BBJ 20/12#
Mod HSPU
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TURN KEY UESDAY

1/30/2017

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Tuesday, January 31


Skill - HSPU, Hold, Walk

WOD - 4 RFT (20 min)
Rx
8 Ring Dips
16 Pistols (alt)
24 GHDSU
400m run

L2
8 Ring Dips (orange/red band)
16 Mod Pistols
24 Mod GHDSU
400m run

L1
8 Tricep Dips
16 Air Squats
24 MBSU 20/14
400m run
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16.2 MONDAY

1/29/2017

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Monday, January 30
Strength - Back Squats (Deload)
WU
5@40%
5@50%
5@60%

WOD - 16.2
Rx
4-minute clock, complete as many reps as possible of:
25 T2B
50 DU
15 Squat Cleans 135/85


If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
13 squat cleans, 185 / 115 lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
11 squat cleans, 225 / 145 lb.


If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
9 squat cleans, 275 / 175 lb


If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
7 squat cleans, 315 / 205 lb.


20 min clock


Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.


If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.


If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-under
9 squat cleans, 155 / 115 lb.


If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb


Stop at 20 minutes.

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FGB FRIDAY

1/26/2017

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Friday, January 26

Strength - C&J
5x5 increase each set....work up to 85%

WOD - FGB (3Rds)
**Rotate each minute

Wall Ball 20/14
SDHP 75/55#
Box Jump 20"
Push Press 75/55#
Row
***Rest 1 minute between each rd
*** Running Total
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BUSTY BRADSHAW THURSDAY

1/25/2017

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THURSDAY, JANUARY 26

​HERO Wod - Bradshaw (10 RFT)
3 HSPU
6 DL 225/155
12 Pull-ups
24 DU

L2
3 1 Mat HSPU
6 DL 185/115
12 Almost PU
24 DU

L1
3 Mod HSPU
6 DL 135/75
12 Banded Strict
12 DUP

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MASSIVE HERO WEDNESDAY

1/24/2017

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Wednesday, January 24

Strength - Deadlift

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

HERO Wod - BIG & HEAVY Rahoi (12 Min AmRap)

12 Box Jump 30/24"
6 Thruster 135/95
6 Bar Facing Burpees

L2
12 Box Jump 24/20"
6 Thruster 95/65
6 Bar Facing Burpees

L1
12 Box Jump 20/12"
6 Thruster 65/35
6 Mod Bar Facing Burpees



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AMPED TUESDAY

1/23/2017

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Tuesday, January 24

Skill - Open Gym (15)



100m Row
100m farmer carry 90/50
1RC
200m run
200m Row
200m farmer carry
1 RC
400m run
400m Row
400m farmer carry
1 RC
800m run
800m Row

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BLAST FROM THE PAST MONDAY

1/22/2017

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Monday, January 22

Strength - Press
WU
5@75%
3@85%
1+@95%


WOD - CrossFit Games Open 11.1 (10 min AmRap)

Rx
30 DU
15 Power Snatches 75/55#

L2
15 DU
15 Power Snatches 65/45#

L1
90 single unders
15 Power Snatches 45/25#

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OPEN 15.2 FRIDAY

1/19/2017

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Friday, January 20

WOD - Open 15.2 (every 3 minutes for as long as possible)

From 0.00-3:00
2 Rds
10 OHS 95/65
10 C2BPU

From 3:00-6:00
2 Rds
12 OHS 95/65
12 C2BPU

From 6:00-9:00
2 Rds
14 OHS 95/65
14 C2BPU

Etc., following same pattern until you fail to complete both rds:

Scaled
From 0.00-3:00
2rds
6 OHS 65/45
6 Pull-ups

From 3:00-6:00
2rds
8 OHS 65/45
8 Pull-ups

From 6:00-9:00
2 Rds
10 OHS 65/45
10 Pull-ups

Etc., following same pattern until you fail to complete both rds:
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ELEVATED THURSDAY

1/18/2017

0 Comments

 
Thursday, January 19

EWOD - For Time
5 Bar Muscle Ups
50 DU
400m run
40 Deadlift 135/95
300m run
30 Cal Row
200 m run
20 Burpees Over Bar
200m run
30 Cal Row
300m run
40 Deadlift 135/95
400m run
50 DU
5 Bar Muscle Ups
0 Comments
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