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Friday 01.31.20
Strength *Snatch Balance Complex *Snatch Complex WOD “Paw Patrol" 15 Min AmRap 60 DU 20 T2B 10 Hang SS (135/95) L2 30DU, 10T2B, 105/65 L1 60 Singles, 20 Modified T2B, 75/35
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Wednesday 01.29.20
WOD "Buckle Up" 5 Min AmRap 80 Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes 5 Min AmRap 40 Single Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes 5 Min AmRap 80 Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row Body Armor Alternating On the Minute x 9 (3 Rds): Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 16 GHD Sit-ups Minute 4: 20 Alt Pistols Tuesday 01.28.20
WOD"Speed Limit" 15 Min AmRap *Buy-In 1000m row 50/35 Cal Assault *Max Rounds in Time Remaining: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups Gymnastics Conditioning Ascending Ladder for 10Minutes: 3 Strict Handstand Push-ups 15 Abmat Sit-Ups 25 DU 6 Strict Handstand Push-ups 15 Abmat Sit-Ups 25 DU 9 Strict Handstand Push-ups 15 Abmat Sit-Ups 25 DU 12 Strict Handstand Push-ups 15 Abmat Sit-Ups 25 DU ***increase HSPU reps by 3 until time expires Monday 01.27.20
Strength C&J Complex On the 1:30 x 7 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster (based of C&J 1RM) Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% Sets 5-7: 70% WOD “Rack City" For Time: 10 PC (155/105) 50 Air Squats 10 FS (155/105) 50 Air Squats 10 PJ (155/105) 50 Air Squats Friday 01.24.20
Strength Front Squat Wave EMOM X9 1 Front Squat @ 84% 1 Front Squat @ 87% 1 Front Squat @ 90% *** 1 Front Squat @ 87% 1 Front Squat @ 90% 1 Front Squat @ 93% *** 1 Front Squat @ 90% 1 Front Squat @ 93% 1 Front Squat @ 96% WOD "Crash Test" For Time: 1200m Run 30 DL (245/165) 45 Lateral Barbell Burpees Wednesday 01.22.20
Strength Push Press 10RM WOD "Opening Day" 21-15-9: Wallballs (20/14) CTB Pull-Ups Thrusters (95/65) Box Jumps (24/20) KBS (53/35) Tuesday 01.21.20
WOD"Tri Sprint Intervals" 5 Rounds: 4 Min AmRap 30/20 Calorie Row 20/14 Calorie Assault Bike 200m run ***4 Minute Rest Between Rounds Monday 01.20.20
Strength Back Squat Heavy Set of 5 WOD “Pins and Needles” 12 Min AmRap 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) |
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