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Wednesday, March 1
Bench Press - 90% of 1RM WU 3@70% 3@80% 3+@90% WOD - 3RFT BUYIN - 5 Ring Muscle Ups 20 Wall Balls 25/16# 20 Hang Power Snatch 75/55 20 Pistols (alt) L2 BUYIN - 5 Strict Ring Pull-ups 20 Wall Balls 20/14 20 Hang Power Snatch 65/45 20 Plate Pistols (alt) L1 BUYIN - 5 Ring Pull-ups 20 Wall Balls 16/12 20 Hang Power Snatch 55/35 20 Mod Pistols (alt)
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Tuesday, February 28
Skill - Pistols WOD 1 (10 min AmRap) 200m run 6 Power Clean AHAP 12 T2B ***Rest 3 min WOD2 (10 Min AmRap) 200m run 6 Front Squats AHAP 12 Push-ups Strength - Back Squat (90% of 1RM)
WU 3@70% 3@80% 3+@90% WOD - Open 17.1 For Time Rx 10 DB Snatch 50/35# 15 Burpee Box Jump Over 24/20" 20 DB Snatch 15 Burpee Box Jump Over 30 DB Snatch 15 Burpee Box Jump Over 40 DB Snatch 15 Burpee Box Jump Over 50 DB Snatch 15 Burpee Box Jump Over Scaled Snatch 35/20# BBJO 20" Step ups Thursday, February 23
Strength/Skill C&J 5x3@60%. WOD - 12 Min AmRap 4 HSPU 8 Box Jump 12 Cal Assault Wednesday, February 22
Strength - Deadlift (add 2-5# to 1RM...take 90%) WU 5@65% 5@75% 5+85% WOD - For Time 800m run 10 Weighted pull-ups (AHAP) 400m run 10 Strict Pull-ups 200m run 10 C2BPU Scaled Challenging Banded Strict Tuesday, February 21
Open Gym (25 Min) WOD - Open 11.1 (10 Min AmRap) Refer to Jan 22 30 DU 15 Power Snatch 75/55 Monday, February 20
Strength - Press (add 2-5# to 1RM...take 90%) WU 5@65% 5@75% 5+85% WOD - For Time 21,15,9,15,21 DL 155/115 ****3 Bar MU (after each set of DL) L2 115/75 6 Mod Bar MU (after each set of DL L1 75/35 6 Banded Strict PU (after each set of DL) Friday, February 17
PARTNER WOD 400m run MB Run 30/20# 100 Burpees 400m run MB Run 30/20# 100 Air Squats 400m run MB Run 30/20# 100 Sit-ups 400m run MB Run 30/20# 100 DU Thursday, Feb 16
Skill / Strength - 15 Min Open Gym WOD - RFT (work up the ladder - score is last rd complete plus reps) 1.2.3.4.5.6.........(15 min) RX Strict HSPU Strict Ring Dip Strict PU L2 HSPU (1 mat) Ring Dip Pull-up L1 Mod HSPU Banded Ring Dips Jump Pull-ups ****100m run after each Rd |
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