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Thursday, March 1
GOAT EMOM 10 Min Even - GOAT 1 Odd - GOAT 2 Rest 3 Min WOD 3 RDs (10) 20 HPS 75/55 10 BBJO 24/20 . Rest 3 Min Tabata (30:30) Cal Row x 5 Cal Assault x 5 ****running total
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Wednesday, February 28
Skill - Bar Muscle Up/Progressions WOD - Ladder (15 Min) 1.2.3.4.5.6...... C2B Ring Dip Pistol (each side) HSPU Tuesday, February 27
Strength - Deadlift (5 Min Setup & Warmup) 8 Min EMOM x 3 Reps @ 70% WOD - 4RFT (20) 500n Row 10 OHS 115/75 50 DU L2 10 OHS 95/55 25 DU L1 10 OHS 75/35 25 DU Progressions / 75 SU Monday, February 26
Strength - Front Squat (5 Min Setup & Warmup) 8 Min EMOM x 3 Reps @ 75% WOD - For Time 200m run 21 Power Clean 135/95 21 Burpee Over Bar 200m run 15 Power Clean 15 Burpee Over Bar 200m run 9 Power Clean 9 Burpee Over Bar February 23, 2018
WOD - CrossFit Open 18.1 20 Min AmRap 8 T2B 10 DB Hang C&J 50/35 14/12 Cal Row Thursday, February 22
Strength PS+SS Complex MIN 1-2@60% MIN 3-4@65% MIN 5-6@70% MIN 7-8@75% MIN 9-10@75-80% 10 Min GOAT EMOM Even - GOAT 1 Odd - GOAT 2 Wednesday, February 21
Skill - HSPU WOD 1 - 10 Min EMOM Even - 10 Thrusters 45# Odd - 250m Row Rest 3 Min WOD 2 - 10 Min EMOM Even - 10 T2B Odd - 40 DU Tuesday, February 20
Strength - Back Squats 5 Min (Setup / WU) 8 Min EMOM (2@80%) WOD - (4RFT) 10/7 Cal Assault 15 KBS 53/35 10 Burpees 5 HPC 155/115 L2 HPC 125/85 L1 KBS 35/18 HPC 85/45 Monday, February 19Strength - C&J
5 Min Setup & WU 8 Min EMOM (2 @ 75%) WOD - 10 Min AmRap 10 Box Jump 30/24” 20 GHDSU 10 C2BPU Friday, February 16
EWOD - 5RFT 400m run 30 Box Jump 24/20” 30 Wall Ball 20/14# 30 MB Sit-ups 20/14# |
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