Monday, March 16
Strength - Back Squat 5@40% 5@60% 3x5RM WOD Rx HSPU 10.9.8.7.6.5.4.3.2.1 10 Box Jumps 24" (after each rd of HSPU) L2 HSPU (1 mat) 10 Box Jumps 20" L1 HSPU (2mats or hold) 10 Box Jumps or Step ups 12"
0 Comments
Thursday, March 12
Skill - GOATS WOD - For Time 800m run 50 Sit-ups 25 Pushups 50 Air Squats 25 Pushups 800m run Wednesday, March 11
Skill - Bench Press WU - 5@40% WU - 5@60% 3x5RM (+5) WOD - Barbell Complex Rx 9 DL 95/65 6 FS 3 Jerk Rest 3 min ***add 10# & repeat complex until failure ***bar may be dropped during rest period only Tuesday, March 10
Skill - HSPU / HS Walk WOD - 15 min AmRap Rx 2 Rope climbs 4 Power Snatch 115/75 6 Ring Dips 8 GHD Sit-ups L2 1 Rope Climb 4 Power Snatch 95/55 6 Banded Ring Dips 8 GHD Sit-ups L1 6 Rope Pulls or 1 knotted rope climb 4 Power Snatch 75/35 6 Tricep Dips 8 Sit-ups Monday, March 9
Strength - Press WU 5&40% WU 5@60% 3x3 (+2.5-5) WOD - 3RFT Rx 20 Front Rack Walking lunges 135/95 30 Wall Balls 20/16 40 KBS 53/35 L2 20 Front Rack Walking lunges 115/75 30 Wall Balls 16/14 40 KBS 44/26 L1 Rx 20 Front Rack Walking lunges 85/45 30 Wall Balls 14/10 40 KBS 35/13 Thursday, March 5
SKILL - GOAT Work WOD - 15 min AmRap 50 DU 5 pushups 10 sit-ups 15 box jumps 24 20 air squats Wednesday, March 4
Strength - Deadlift WU 5@40% WU 5@60% 3x5RM METCON - 5RFT Rx 1 DL 315/205# 3 Burpees 5 KBS 53/44 L2 1 DL 255/135 3 Burpees 5 KBS 35/26 L1 1 DL (pick a very challenging weight) 3 Mod Burpees 5 KBS 18/13 Tuesday, March 3
SKILL - Strict Pull-ups Metcon 1 - 5 min EMOM 5 Front Squats 135/95 5 Pull-ups Rest 5 min METCON 2 - 5 min EMOM 5 Push Press 135/95 5 Pistols (each leg) Rest 5 min METCON 3 - 5 min EMOM 5 Cleans 135/95 5 HSPU Monday, March 2
Strength - Bench Press WU 5@40% WU 5@60% 3x5RM WOD - OPEN 15.1 & 15.1a 15.1 - 9 min AmRap Rx 15 T2B 10 DL 115/75# 5 Snatch 115/75# (squat, power, muscle, split) 15.1a - 6 min to find Max C&J L2 15 hanging knee raises 10 DL 85/55# 5 Snatch 85/55# (ground to overhead allowed) 15.1a - 6 min to find Max C&J L1 15 lying T2B 10 DL 65/35# 5 Snatch 55/25# (ground to overhead allowed) 15.1a- 6 min to find Max C&J ****15 min running clock |
Archives
January 2021
Categories |