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Friday 02.01.19
Strength Build up to a heavy clean & jerk ***should take about 4-5 lifts Hero PWOD DORIE (20 Min AmRap)
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Thursday 01.31.19
WOD - For Time 50.40.30.20.10 DU 20.18.16.14.12 Pistol (alt) Strength - Deadlift WU / Setup - 6 Min 1@95% E2MOM - 8 Min Strength -Press WU / Setup - 4 Min 1@95% E2MOM - 6 Min Wednesday 01.30.19
Strength - Bench Press WU / Setup - 6 Min 1@95% E2MOM x 4 WOD - For Time 400m run 15 Ring Dips 30 Power Snatch 95/65 2 Rope Climb 45 KB Sit-ups 53/35 2 Rope Climb 30 Goblet Squats 53/35 15 Strict Pullup 400m run Tuesday 01.29.19
WOD - 12 Min AmRap 300m Row 9 DL 225/155 9 Burpee STRENGTH Back Squats 7 Min Setup/WU 8 Min 1@95% E2MOM Monday 1.28.19
Skill -T2B / Progressions WOD - 3RFT 400m run 21 OHS 115/75 15 C2BPU 9 HSPU L2 400m run 21 OHS 95/55 15 PU 9 HSPU (1 mat) L1 400m run 21 OHS 65/35 15 BB Row 9 Mod HSPU Friday 1.25.19
EWOD (3 Rds for Cals) 2 Min Cal Assault 2 Min Rest 2 Min Cal Row 2 Min Rest ***score is running cal total Skill - 8 Min EMOM Even - Strict Pull-up Odd - Strict Chin-up Thursday 1.24.19
WOD - 3RFT 50 DU 40 MBSU 25/16 30 Wall Ball 25/16 20 Power cleans 135/95 10 HSPU L2 30 DU 40 MBSU 20/14 30 Wall Ball 20/14 20 Power cleans 115/75 10 (1 mat) HSPU L1 100 Single unders 20 MBSU 14/10 20 Wall Ball 14/10 20 Power cleans 85/45 10 MOD HSPU Wednesday 1.23.19
Strength - 22 min clock Deadlift 6 Min WU / Setup 6 Min E2MOM 2 @ 90% Bench Press 4 Min WU / Setup 6 Min E2MOM 2 @ 90% Open WOD 13.2 (10 Min AmRap) 5 S2OH 115/75 10 DL 115/75 15 Box Jump 24/20” Tuesday 1.22.19
Skill - Ring Dip/Progressions PWOD Rowing Angie 1000m Row 100 Pull-ups 800m Row 100 Push-ups 600m Row 100 Sit-ups 400m Row 100 Air Squats Monday 1.21.19
Strength Back Squat 6 Min WU / Setup 6 Min E2MOM 2 @ 90% Press 4 Min WU / Setup 6 Min E2MOM 2 @ 90% WOD - For Time 21,15,9 T2B Front Squats 135/95 |
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