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Thursday 02.28.19
Strength (week 4) Back Squat - 20 reps (add 5#) PWOD - For Time 100 DU 100 Cal Assault 100 DU 100 Cal Row 100 DU **Split all reps evenly **One bike & rower per team
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Wednesday 02.27.19
Skill - Pistol / Progressions WOD - K9 Chucky (4 RFT) 1 DL 275/205 25 KBS 53/35 19 Box Jumps 24/20” 11 Burpee Tuesday 02.26.19
Strength (week 3) Back Squat - 20 reps (add 5#) Press - 12 reps (Add 5#) 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 Ring Dip prog / tricep Dip BB pull-ups ****100m run after each Rd Monday 02.25.19
Strength (week 3) Deadlift - 12 reps (add 10#) Bench Press - 20 reps (add 5#) 10 Min AmRap Rx 50 DU 15 HPC 135/95 15 T2B L2 30 DU 15 HPC 115/75 15 Almost T2B (within 6”) L1 100 Single Unders / 30 DU Progressions 15 HPC 85/45 15 Hanging Knee Raises Thursday 02.21.19
Skill - Choose from these T2B DU C2BPU Wall Ball MU (ring or Bar) Snatch Thrusters WOD 1 (7 Min EMOM) 12/9 Cal Row Max rep burpee ****score is total burpee Rest 3 Min WOD 2 (5 Min EMOM) 5 Strict Pullup 7 Pushup 10 Air-squats Wednesday 02.20.19
Strength - (Week 3) Dead Lift -12 reps (add 10#) Push Press-12 reps (add 5#) WOD - 10 Min AmRap 30 DU 20 Alt DB Snatch (50/35#) 10 DB Front rack walking lunge (50/35# x 2) Tuesday 02.19.19
Skill - HS Walk / HSPU / Progressions WOD - For Time 21.18.15.12.9.6.3 Cal Assault KBS 53/35 Goblet Squat 53/35 Burpee Monday 02.18.19
Strength - (Week 3) Back Squat-20 reps (add 5#) Bench Press-20 reps (add 5#) WOD - 3RFT 300/250m Row 15 Box Jump 30/24” 15 Wall Ball 25/16# L2 300/250m Row 15 Box Jump 24/20” 15 Wall Ball 20/14# L1 300/250m Row 15 Box Jump 20/12” 15 Wall Ball 16/10# Friday 02.15.19
Strength Back Squat - 20 reps Week 2 (add 5#) PWOD 1 5 Min AmRap 30 Cal Assault 30 HPC 115/65 30 C2BPU Rest 3 Min PWOD 2 5 Min AmRap 20 Cal Assault 20 PC 135/95 20 T2B Rest 3 Min PWOD 3 5 Min AmRap 10 Cal Assault 10 Squat Clean 155/115 10 K2E Wednesday 02.13.19
Strength (week 2) Deadlift - 12 reps (add 10#) Push Press - 12 reps (add 5#) WOD 10 Min Ladder 1.2.3.4....keep climbing T2B Alt Pistol (L/R=1rep) 10.20.30.40.....keep climbing DU |
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