Wednesday, February 11
Strength - Back Squat Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (+5#) WOD - 12 min amrap Rx 15 KBS 53/35 15 Push Press 135/95 15 Box Jumps 24" L2 15 KBS 44/26 15 Push Press 105/65 15 Box Jumps 20" L1 15 KBS 35/13 15 Push Press 75/35 15 Box Jumps 12"
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Tuesday, February 10 Skill - Rope Climb WOD - GI Jane (for time) 100 burpee pull-ups Monday, Feb 9
Strength - Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x3RM (Add 2.5-5#) WOD - (2 rds of each couplet for time) Rx 500m row 15 HSPU (0) ************* 400m run 15 Thrusters 115/75 L2 500m row 15 HSPU (1) ************* 400m run 15 Thrusters 95/55 L1 500m row 15 HSPU (2) or stink bugs ************* 400m run 15 Thrusters 75/35 Friday, Feb 6
Strength - Deadlift Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5 RM (Add 5#) WOD - 4 Rounds 2 min amrap Burpees 2 min amrap DU Thursday, Feb 5 Skill - 800m for time Rx 5 Min EMOM - 5 HPC 105/75 Rest 3 min 5 Min EMOM - 5 HSC 115/85 Rest 3 min 5 Min EMOM - 5 Power Clean 135/95 Wednesday, Feb 4
Strength - Bench Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5 RM (Add 2.5-5) WOD - Helen 3RFT (aug 8) Rx 400m run 21 KBS 53/35 12 Pull-ups L2 400m run 21 KBS 44/26 12 Pull-ups L1 400m run 21 KBS 35/13 12 Jump or banded strict Pull-ups Tuesday, Feb 3
SKILL - GOAT WORK WOD - Running Carse 21.18.15.12.9.6.3 Begin each round with a 100m run Rx Squat clean 95/65# DU Deadlift 185/125# Box jump 24" L2 Squat clean 75/45# DU Deadlift 135/75# Box jump 20" L1 Power clean 55/25# DU Progression Deadlift 95/35# Box jump 12" Monday, Feb 2
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x3RM (Add 5#) WOD - 3RFT (12 min) Rx 15 HPS 115/75 15 Burpees L2 15 HPS 95/55 15 Burpees L1 15 HPS 75/35 15 Mod Burpees |
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