Wednesday, February 15
Strength - Bench Press (add 2-5# to 1RM...take 90%) WU 5@65% 5@75% 5+@85% WOD - 15 min AmRap Rx 6 Hang Power Snatch AHAP 12 Pistols (alt) 18 Wall Balls AHAP 24 Cal Row
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Tuesday, February 14
Skill - HSPU / Deficits / Walk WOD - 20 Min EMOM Min 1 - 15 DL 225/135 Min 2 - 15 KBS 53/35 Min 3 - 15 Box Jump 24/20 Min 4 - 15 Pull-up Thursday, February 9
Skill - TGU WOD - 4 RFT Rx 10 Ring Dips 5 Jerks (185/135#) 5 Front Squats 3 Rope Climb L2 10 Banded (orange/red) 5 Jerk (135/95#) 5 FS 1 RC L1 10 Banded or Tricep Dips 5 Jerks (95/45#) 5 FS 1 KRC or 3 Pulls Wednesday, February 8
Strength - Deadlift 5@40% 5@50% 5@60% Open WOD 16.4 13-min. AmRap Rx 55 deadlifts 225/155# 55 wall-ball 20/14# (10'/9' target) 55-calorie row 55 HSPU Scaled 55 deadlifts 135/95# 55 wall-ball 20/10# (9' target) 55-calorie row 55 HRPU Tuesday, February 7 Skill - Paralette PT's WOD Rx DU (50.40.30.20.10) 10 HPC 185/115 200m run after each set of HPC L2 DU 25.20.15.10.5 HPC 135/85 L1 DUP HPC 95/45 Friday, February 3 Skill - Muscle up work, transitional muscle up work Partner WOD A (9 min Time Cap) 2.4.6.8.......increase by 2 until time runs out) Rx Power Snatch 135/95 Burpee over bar L2 Power Snatch 115/75 Burpee over bar L1 Power Snatch 85/45 Burpee over bar ****Partner A does all the snatch ***Partner B does all Burpee over Bar REST 3 minutes Partner WOD B - (9 min time cap) Rx Power Snatch 135/95 Burpee over bar L2 Power Snatch 115/75 Burpee over bar L1 Power Snatch 85/45 Burpee over bar ****Partner B does all the snatch ***Partner A does all Burpee over Bar Thursday, Feb 2 Strength - Front Squat WU 3x5 work up to 85% WOD - 15 Min EMOM 1st Min - 5 Deadlift 315/255 2nd Min 15 KBS 70/53 3rd Min 50 DU Rest L2 - 5 DL (225/155)15 KBS (53/35) DU (25) L1 - 10 DL ( 155/75) 20 KBS (35/18) DUP (25) |
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