Tuesday, February 16
Strength - Bench Press (20 Min to find 1 Rep Max) WOD - 12 Min AmRap Rx 7 Front Squats 135/95# 10 Burpee Box Jumps 24" L2 7 Front Squats 115/75# 10 Burpee Box Jumps 20" L1 7 Front Squats 85/45# 10 Burpee Box Jumps 12"
0 Comments
Monday, February 15
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD -15.2 From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
Skill - 5 Min MEDU WOD - 6 RFT 20KBS 53/35 15 Box Jumps 24/20" 10 Pull-ups Cashout - 5 Min ME DU Thursday, February 11
Skill - Muscle Ups WOD - 3RFT Rx 800m run 3 Rope Climbs 12 Front Squats 135/95 L2 800m run 1 Rope Climbs 12 Front Squats 115/75 L1 800m run 1 KRC / 9 Pulls 12 Front Squats 85/45 Wednesday, February 10
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - max rounds in 12 min 1 Power Snatch 135/95 2 GHDSU 3 Ring Dips ***add 1 rep per movement each additional round L2 PS 105/65 Mod GHDSU Banded Ring Dips L1 PS 75/35 MBSU 14/10 Tricep dips Tuesday, February 9
Skill - Pull-up & T2B WOD 1 - 10 Min EMOM 3PC @75% Rest 5 Min WOD 2 - 10 Min AmRap 10 Deadlift 225/135 10 Burpee Monday, February 8
Strength - Back Squat (Deload) 5@40% 5@50% 5@60% WOD - OPEN 15.3 Rx 7 Muscle Ups 50 Wall Balls (20/14# 10'/9' target) 100 DU Rx Masters & Teens 100 DU 50 WB (Master 20/10# 9' target) (Teens 14/10# 9' target) 7 Muscle Ups Scaled, Scaled Masters, Scaled Teens- AmRap 50 WB 14/10 9' target for both 200 single unders Thursday, Feb 4
Skill - KB Snatch WOD - 20 min AmRap 20 Cal row 1 Rope Climb 20 Wall Ball 25/16 1 Rope Climb 20 Box Jumps 30/24" Wednesday, Feb 3
Strength - Deadlift WU 5@75% 3@85% 1+@95% WOD - 15.1 & 15.1a (15 minute running clock) 15.1 (9 min time cap) 15 T2B 10 DL 115/75# 5 Snach 115/75# 15.1a (6 min time cap) All divisions 1 rep max C&J Master (55 & older) & Teen Rx 15 T2B 10 DL 85/55# 5 Snatch 85/55# Scaled 15 Hanging knee raises 10 DL 85/55# 10 G2OH 85/55# Masters Scaled (55& older) 15 Sit-ups 10 DL 65/45# 10 G2OH 65/45# Teens Scaled 15 Hanging knee raises 10 DL 65/45# 10 G2OH 65/45# |
Archives
January 2021
Categories |