Friday 1.18.19
Skill - Bar MU / Progressions WOD 1 5 Min AmRap Burpee Box Jump 24/20 Rest 3 Min WOD 2 5 Min AmRap 10 OHS 95/65 2 RC Rest 3 Min WOD 3 5 Min AmRap 40 DU 400m Row
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Thursday 1.17.19
Strength - 26 min clock Deadlift 6 Min WU / Setup 8 Min E2MOM 2 Touch & Go @ 85% Bench Press 4 Min WU / Setup 8 Min E2MOM 2 @ 85% WOD - 5 Rds (1 round every 3 minutes) 15/12 cal assault 20 slams 35/25# Wednesday 01.16.19
PWOD - Holleyman (30 RFT) 5 Wall Ball 20/14 3 HSPU 1 Squat Clean 225/155# L2 (16/12#, 1 Mat, 155/105#) L1 (14/10#, Mod HSPU, 85/55#) Partner A does a rd while Partner B does 25 DU Switch when finished (rest while waiting) Tuesday, January 15
Strength Back Squat 6 Min WU / Setup 8 Min E2MOM 2 @ 85% Press 4 Min WU / Setup 8 Min E2MOM 2 @ 85% WOD - 3RFT 200m run 21 KBS 70/53 12 C2BPU L2 53/35, PU L1 35/18, BB Rows Monday, January 14
Skill - HSPU, HS, HS Walk WOD - CrossFit Open 11.2 (15 Min AmRap) 9 Deadlift 155/100# 12 HRPU 15 Box Jump 24/20” Friday, January 11
OPEN 10 Min EMOM Even - Skill 1 Odd - Skill 2 WOD - 3FT 15/12 Cal Assault 12 DL 155/105 9 HPC 155/105 6 Push Jerk 155/105 50 DU L2 - 125/75 (25 DU) L1 - 95/45 (100 SU) Thursday, January 10 Skill / Strength Work up to a heavy complex 8 Min E2MOM Squat Snatch + Hang Power Snatch + OHS x 2 WOD - 20 Min AmRap 18 Cal Row 15 GHDSU ***3 Rds of Chief*** 3 Cleans 135/95 6 Push-up 9 Air squat Wednesday, January 9
Strength Back Squat 6 Min WU / Setup 8 Min E2MOM 2 @ 80% Press 4 Min WU / Setup 8 Min E2MOM 2 @ 80% WOD - For Time Rx 28.22.16 DB Snatch 50/35 (alt) 3.2.1 Rope Climbs L2 28.22.16 DB Snatch 40/25 (alt) 1.1.1 Rope Climbs L1 28.22.16 DB Snatch 30/15 (alt) 1.1.1 KRC / 12.9.6 Rope Pulls Tuesday, January 8
Skill - DU (10 Min) 50.40.30.20.10 Each set has to be unbroken or you restart the set that you are on WOD 1 - 6 Min AmRap 12/9 Cal Assault 3.6.9.12.15.... HSPU Rest 3 Min WOD 2 - 6 Min AmRap 12/9 Cal Row 3.6.9.12.15.... Burpee Rest 3 Min WOD 3 - 6 Min AmRap 100m run 3.6.9.12.15.... Ring Dip Monday, January 7
Strength Deadlift 6 Min WU / Setup 8 Min E2MOM 2 Touch & Go @ 80% Bench Press 4 Min WU / Setup 8 Min E2MOM 2 @ 80% WOD - For Time Rx 200m run 21 Thruster 95/65 21 C2BPU 200m run 15 Thruster 95/65 15 C2BPU 200m run 9 Thruster 95/65 9 C2BPU L2 85/55, PU L1 65/35, BB row |
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