Thursday 03.19.20
ACTIVE RECOVERYEMOM x 20 Min 1: 15/12 Cal Alt Machine Min 2: 10 Burpees Min 3: 20 Air Squats Min 4: 30 Sec Hollow Hold Post WOD Mobility
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Wednesday 03.18.20
Strength On the 3:00 x 4 Rounds: 3 Unbroken Sets: 1 High Hang Clean 1 Hang Clean 1 Power Clean WOD “Caesar's Palace" For Time: 30 Push Press (95/65) 30 Front Squats (115/75 30 Deadlifts (185/135) 20 Push Press 125/85 20 Front Squats 135/95 20 Deadlifts (225/155) 10 Push Press (155/105 10 Front Squats (175/125) 10 Deadlifts (275/185) Use same BB for all 3 lifts Tuesday 03.17.20
WOD "Triple Threat" On the 0: 1 Mile Run On the 10: 130/100 Calorie Row On the 20: 130/100 Calorie Bike Home WOD Decreasing Ladder (For Time) 10.9.8.7.6.5.4.3.2.1 Burpees Pushups Sit-ups Monday 03.16.20
Strength Back Squat E2MOM x 7 Set #1 - 9 @ 78% Set #2 - 7 @ 85% Set #3 - 5 @ 92% Set #4 - 3 @ 97% Set #5 - 1 @ 102% Set #6 - 1 @ 106% Set #7 - 1 @ 109% *based off back squat 5RM WOD "Spice Girl" For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 15 Overhead Squats (95/65) 5 Rounds of "Cindy" 9 Squat Snatches (95/65) 1 Rd of Cindy 5 Pull-ups 10 Pushups 15 Air squat WOD “4-Wheel Drive”
5 Rds (4 Min AmRap) 21/15 Cal Assault 15 Burpee BJ (24/20) Max 10 meter Shuttle Runs **Rest 4 Minutes Between Rounds Wednesday 03.04.20
WOD “Fuller Circle”For Time 1500m row 100 DU 50 Cal Assault 100 DU 1500m row Tuesday 03.03.20
Gymnastics Conditioning*7 Min AmRap* 1 pausing strict HSPU 1 strict HSPU 1 kipping HSPU 1 pause strict pull-up 1 strict pull-ups 1 kipping pull-up 2’s, 3’s..... ...add 1 rep to each movement until time cap C&J Complex WU (E2MOM X 3 sets) *3 position power clean *3 push jerk Set 1 - 50% Set 2 - 55% Set 3 - 60% WOD “Bottom Line"" *7 Minute Ladder* 3 Clean and Jerks (135/95) 3 Toes to Bar 6 C&J (135/95) 6 T2B 9 C& J (135/95) 9 T2B *Add (3) Reps to Each Movement Until Time Cap Monday 03.02.20
Strength WU *Tempo Back Squat* On the Minute x 10: 1 Pausing ""One and One Quarter"" Squat Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62% WOD "Pinball" 5 Rds 1 Min WB (20/14) 1 Min Alt DB Power Snatches (50/35) 1 Min Assault Cal 1 Minute Rest |
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