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Thursday, February 1
WOD - For Time 1000m Row 100 DU 50 OHS 115/75 50 Pistols (alt) 100 DU 1000m run
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Wednesday, January 31
Skill - Ring Dips / Progressions WOD - 15.1 (9 Min AmRap) 15 T2B 10 Deadlift 115/75 5 Snatch 115/75 WOD 15.1a Max C&J (6 Min) Tuesday, January 30
Skill - HSPU WOD - 15 Min AmRap Rx 5 Power cleans (155/115#) 10 Box Jump (30/24”) 15 Wall balls (25/16#) L2 5 Power cleans (125/85#) 10 Box Jump (24/20”) 15 Wall balls (20/14#) L1 5 Power cleans (95/55#) 10 Box Jump (20/12”) 15 Wall balls (14/10#) Monday, January 29
Strength - Front Squats (20 Min to establish 1RM) WOD - Open 11.6 (7 Min AmRap) 3 Thrusters 100/65# 3 C2BPU 6 Thrusters 100/65# 6 C2BPU 9 Thrusters 100/65# 9 C2BPU 12 Thrusters 100/65# 12 C2BPU 15 Thrusters 100/65# 15 C2BPU 18 Thrusters 100/65# 18 C2BPU 21 Thrusters 100/65# 21 C2BPU This is a timed workout....keep climbing by 3’s Friday, January 26
Skill - GOAT Work PWOD - For Time 400m run 2 RC 300 DU 2RC 200 Cal Row 2RC 100 GHDSU 2RC 50 T2B *****split everything / run together Strength - Press
20 Min to establish 1RM) WOD - 14.3 (8 Min AmRap) 10 Deadlift (135/95#) 15 Box Jump 24/20” 15 DL (185/135#) 15 BJ 20 DL (225/155#) 15 BJ 25 DL (275/185#) 15 BJ 30 DL (315/205#) 15 BJ 35 DL (365/225#) 15 BJ Wednesday, January 24
Strength - Deadlift (20 Min to establish 1RM) WOD - 13.4 (7 Min AmRap)
Tuesday, January 23
Strength - Bench Press (20 Min to establish 1RM) WOD - 12 Min AMRAP Rx 10 Pistols (alt) 5 HSPU 3 Bar MU L2 Plate Pistols HSPU (1Mat) C2BPU / Jump Bar MU L1 MOD Pistols MOD HSPU MOD Pull-up Monday, January 22
Back Squat (20 Min to establish 1RM) WOD - 18.0 For Time 21.15.9 DB Snatch Burpee 50/35 Friday, January 19
Strength - Press 8@70% 6@80% 4@90% 2@100% Partner WOD 1 - 10 Min EMOM 5 pull-ups 20 Sit-ups ***switch every minute Partner WOD 2 - 10 Min EMOM 10 Burpee 3 HSPU ***switch every minute |
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