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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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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 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. 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 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 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 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 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# 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: 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 |
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