Thursday, January 18
Skill - HSPU / Progressions WOD - 21.15.9 (For Time) Buy-in 1000m Row/800m run Clean 135/95 Cal Assault Ring Dip L2 115/75, red or blue band L1 85/45, band or Tricep Dips
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Wednesday, January 17
Skill - Pistols / Progression OPEN WOD 14.1 10 min AmRap Rx 30 DU 15 Power Snatch 75/55 Tuesday, January 16
Strength - Bench Press 8@70% 6@80% 4@90% 2@100% WOD - 10 Min AmRap 50 DU Max Rep Unbroken Wall Ball 20/14 ****keep repeating for 10 Min ****score is total WB Total Monday, January 15
Strength - Front Squat 8@70% 6@80% 4@90% 2@100% WOD - Ladder Down For Time 10.9.8.7.6.5.4.3.2.1 Deadlift 225/155 T2B Friday, January 12
Partner WOD - For Time 100 Cal Assault 50 C&J 235/95 100 Call Row 50 Burpee Over Bar 100 DU POST WOD - GOAT Work Thursday, January 11
SKILL - MU / MU Progression Hero WOD Blake - 4RFT 40 OH Plate Walking Lunge 45/35 30 Box Jumps 24/20# 20 WB 20/14# 10 HSPU Wednesday, January 10
Strength - Deadlift 8@70% 6@80% 4@90% 2@100% WOD - Annie - For Time 50.40.30.20.10 DU SItups Tuesday, January 9
Strength - Back Squat 8@70% 6@80% 4@90% 2@100% WOD - For Time 21.15.9 Front Squat 95/65 Push Press Assault Pull-ups Monday, January 8
Strength - Clean 8@70% - PC 6@80% - PC 4@90% - SC 2@100% - SC WOD - 10 Minute Ladder 1.2.3.4.....keeping climbing Power Snatch 115/75 Bar Facing Burpee Friday, Jan 5
Strength - Press 8@68% 6@78% 4@88% 2@98% Partner WOD - For Time 30 C&J 135/95 800m Row/run 10 Rope Climbs 800m Row/run 100 Burpees ****split everything including run/row whichever u choose |
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