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Friday, May 1 Strength - Deadlift (90% of 1 RM) Warmup 3@70% 3@80% 3+@90% WOD - 3RFT 400m run 10 DL 225/155 10 Burpee over bar L2 185/115 L1 135/85
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Thursday, April 30
Skill - Pistols EMOM x 5 minutes 10 KBS 70/53 Rest 2 minute EMOM x 5 minutes 10 T2B Rest 2 minutes EMOM x 5 minutes 50m run....10 air squats.....50m run L2 KBS - 53/35 Almost T2B L1 KBS - 35/18 Lying T2B Wednesday, April 29
Strength - Bench Press (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - Randy 75 Power Snatches 75/55 Tuesday, April 28
Strength - Squat Clean Warmup 3x3 (Add 2.5-5# to your last 3x3) WOD 1 HPC 185/135 1 Rope Climb 2 HPC 175/125 1 Rope Climb 3 HPC 165/115 1 Rope Climb 4 HPC 155/105 1 Rope Climb 5 HPC 145/95 1 Rope Climb ****decrease weight each time you start HPC Monday, April 27
Strength - Back Squats (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 15 min AmRap Rx 10 Burpees 10 Front squats 135/95 30 DU L2 10 Burpees 10 FS 115/75 30 DU L1 10 Mod Burpees 10 FS 85/45 15 DU progressions Friday, April 24
Strength - OHS 3x3 (85-90% of 1RM) Partner WOD Partner A - 800m run Partner B - 800m row Switch and do opposite Partner A - 400m run Partner B - 400m row Switch and do opposite Partner A - 200m run Partner B - 200m row Switch and do opposite *****the partner finished first will plank until other partner done***** Thursday, April 23
Monster Mash With a running clock & 5 min rest in between 3 Rounds 400m row 20 Box Jumps 30/24" 15 T2B ******************** 3 Rounds 10 Deadlift 275/185 10 KBS 70/53 ******************** 3 Rounds 50 Sit-ups 50 DU Wednesday, April 22
Strength - Squat Snatch Warmup 3x3 (85-90% of 1RM) WOD - 12 Min EMOM - Rx EVEN - 10 Power Clean 135/95 ODD - 10 Burpee over Bar L2 - 115/75 L1 - 85/45 Tuesday, April 21
Skill - Rope Climb (seated, legless, j loop, s wrap) WOD - 4RFT 400m Run 6HSPU 12 C2B 24 Front Rack Walking Lunges 95/65 L2 1 Mat, Pull-up, 85/55 L1 2 mats or hold, JPU, 65/35 Monday, April 20
Strength Press (90% of 1RM) Warmup 5@65% 5@75% 5+@85% Push Press (90% of 1RM) 5@65% 5@75% 5+@85% WOD - 10 min AmRap 10 Perfect Push ups 12 Box Jumps 30/24" 14 GHD sit-ups |
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