Friday, April 13
Partner WODS 5 Min AmRap Box Jump 24/20 5 Min AmRap Power Snatch 75/55 5 Min AmRap Cal Assault 5 Min AmRap GHDSU 5 Min AmRap DU *****3 Min rest between each AmRap ******2 Rope Climb at the beginning of each movement *******split reps evenly
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Thursday, April 12
WOD - For Time Buy-in - 800m run (4RFT) 15 KBS 53/35 20 KB Deadlift 30 Russian Twist 100M Farmer Carry Buyout - 800m run Post WOD Skill - GOAT Wednesday, April 11
Strength - Deadlift 8 Min (Setup & Warmup) 8 Min E2MOM x 3 Reps @ 85% WOD - 3RFT (22.16.10) DB Snatch (alt) (50/35) GHDSU DB Front Squat (50/35) Tuesday, April 10
Strength - Front Squats 7 Min (Setup / WU) 8Min E2MOM (2@90%) WOD - 10 Min AmRap 100m Sprint 10 T2B 100m Sprint 10 Burpee Monday, April 9
WOD Running DT - 5RFT 400m run 12 Deadlift 155/105 9 HPC 155/105 6 Jerk 155/105 Skill - Strict Pull-up Thursday, April 5
Skill - Bar Muscle Up / Progressions WOD - 2RFT 21 Wall Ball 30/20 15 T2B 9 Front Squat 185/135 400m run rest 5 min WOD 2 - 5 Min Ladder 1.2.3.4.........10.... ROPE CLIMB BMU Wednesday, April 4
Strength - Bench Press 5 Min (Setup / WU) 8 Min E2MOM (2@85%) WOD - 12 Min Time Cap 3.6.9.12.15......increase by 3 HSPU Deadlift 225/155 Tuesday, April 2
EWOD - For Time 100 DU 50 Cal Bike 50 Box Jumps 100 sit-ups 100 DU 50 Cal Row 50 50 Burpee 100 DU Post WOD - 2018 GOAT Work :) Pick one movement that was in the open that you struggled with. (15) WU (5) 200m run together Ankle Stretch 10 PT 10 GM ****grab Rope for Tabata Tabata 30:15 (10) Cal Assault Spider Stretch (2) Sampson (2) Single under Step up Squat jump Up/Down Sit-up Monday, April 2
Strength - Back Squat 7 Min (Setup / WU) 8 Min (E2MOM) (2@95%) WOD - For Time 600m run 15 HPC 135/95 400m run 10 PC 185/135 200m run 5 SC 225/165 |
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