Thursday 03.14.19
Strength (week 6) Back Squat - 20 reps (add 5#) WOD - Tabata Quattro Cal Assault x 8 Rest 3 Min Cal Row x 8 Rest 3 Min Slams 35/25# Rest 3 Min DU x 8
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Wednesday 03.13.19
Strength (week 6) 18 min clock Deadlift - 12 reps (add 10#) Push Press - 12 reps (Add 5#) WOD - For Time 20 HPS 75/55 20 Burpee Box Jump Over 24/20” 15 PS 135/95 15 BBJO 24/20” 10 SS 155/115 10 BBJO 24/20” Tuesday 03.12.19
Skill PVC SUPERMAN PVC HOLLOW Rock PVC Snap to hollow WOD - 4RFT 24 Pistols (alt) 16 KB Snatch (alt) 53/35 8 Strict Pull-ups 2 Ring MU 500m row L2 24 Plate Pistol alt) 16 KB Snatch (alt) 35/26 8 Negative Pull-up 2 Jump Ring MU 500m row L1 24 Mod Pistol (alt) 16 KB Snatch (alt) 26/13 8 Seated Strict pullup 6 Ring Rows (hollow hold) 500m row Monday 03.11.19
Strength (week 6) Back Squat - 20 reps (add 5#) Bench Press - 20 reps (Add 5#) WOD - For Time 50 DU 12 Thrusters 95/65 12 Burpee Over Bar 50 DU 9 Thrusters 95/65 9 BOB 50DU 6 Thrusters 95/65 6 BOB Thursday 03.07.19
Strength (week 5) Back Squat - 20 reps (add 5#) PWOD 50.40.30.20.10 Cal Assault GHDSU Bench Jump Over 200m run together after each set ***Split all reps evenly Wednesday 03.06.19
Skill - 20 Min Open Gym WOD - 3RFT 2 RC 10 Ring Dip 20 Plate OH walking lunge 45/35 30 Plate Russian Twist 45/35 400m Row Tuesday 03.05.19
Strength Strength (week 5) Back Squat - 20 reps (add 5#) Bench Press - 20 reps (Add 5#) WOD - 10 Min AmRap 3 BMU 6 HSPU 9 Deadlift 225/155 L2 3 Jump BMU 6 HSPU (1 Mat) 9 Deadlift 185/115 L1 6 Horizontal BB Pullup 6 Mod HSPU 9 Deadlift 135/75 Monday 03.04.19
Strength (week 5) Deadlift - 12 reps (add 10#) Press - 12 reps (Add 5#) WOD - Death By EMOM 1 Burpee 1 Box Jump 24/20# Increase 1 each minute. Keep climbing until no longer able to complete reps in the minute |
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