Tuesday 02.12.19
Strength (Week 2) Bench Press-20 reps (add 5#) WOD - 18 Min AmRap 12/9 Cal Assault 9 Cleans 155/105 12/9 Cal Row 9 HSPU L2 12/9 Cal Assault 9 Cleans 125/75 12/9 Cal Row 9 HSPU (1 Mat) L1 12/9 Cal Assault 9 Cleans 95/45 12/9 Row 9 Mod HSPU
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Monday 02.11.19
Strength Back Squat - 20 reps Week 2 (add 5#) WOD Open 16.3 (7 Min AmRap) 10 Power Snatch 75/55 3 Bar MU Open 16.3 Scaled 10 Power Snatch 5 Jump C2BPU Friday 02.08.19
Strength - Back Squat 20 reps (add 5#) PWOD 30 Min Ladder 10 Cal Row 10 Cal Assault 100 DU 20 Cal Row 20 Cal Assault 100 DU 30 Cal Row 30 Cal Assault 100 DU 40 Cal Row 40 Cal Assault 100 DU *****Keep climbing Thursday 02.07.19
Skill - Ring Dips WOD - E3MOM x 10 10 Burpee over Bar Max rep clean 155/105 ***10 Rds ***work 1 min ***rest 2 min Score will be total cleans Wednesday 02.06.19
Strength (12 reps) Deadlift 55% of 1RM (20 reps) Bench Press 55% of 1RM WOD - For Time Rx DU 50.40.30.20.10 RC 5.4.3.2.1 L2 DU 25.25.25.25.25 RC 1.1.1.1.1 L1 Single Under 100.80.60.40.20 KRC 1.1.1.1.1 / Pulls 10.8.6.4.2 Tuesday 02.05.19
Skill - HS Walk , HSPU / Progressions WOD - Open 15.1 (9min AmRap) 15 T2B 10 DL 115/75 5 Snatch 115/75 WOD 15.1a 1RM C&J (6min cap) *******running 15 minute clock Monday 02.04.19
Strength (20 reps) Back Squat 55% of 1RM (12 reps) Push Press 55% of 1RM WOD - For Time (16.12.8.12.16) DB Snatch 50/35(alt) Burpee Box Jump 30/24 L2 DB Snatch 40/25(alt) Burpee Box Jump 24/20 L1 DB Snatch 30/15(alt) Burpee Box Jump 20/12 |
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