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WATERLOGGED WEDNESDAY

4/30/2019

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Wednesday 05.01.19

WOD (For Time)
1,000m Row
30 DB Snatches
15 BBJO
20 DB Snatches
10 BBJO
10 DB Snatches
5 BBJO

RX
DBS - 50/35#, BBJO - 24/20”
L2 - 35/25#, 24/20”
L1 - 25/15#, 20/12”

Body Armor (4 sets)
6 Weighted Strict PU
12 Weighted GM
15 GHDSU

Max Effort L-sit
***rest 2 Min between Rds
**GM (25/35% of BS)
**build to a moderate weight on PU & GM


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FRONT RUNNER TUESDAY

4/29/2019

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Tuesday 04.30.19

Skill
1:30 x 7rds
15/12 Cal Row
Max Rep Strict HSPU

Strength
3x3 split & press (25-40% of SJ)
3x3 jerk balance (25-40%)

5x2 split Jerk
Set 1 @70%
Set 2 @ 75%
Set 3-5 build to a heavy double

WOD (5RFT)
200m run
2 Power Cleans & Jerks
***increase by 2 reps each rd
Rx - 155/105
L2 - 125/75
L1 - 95/45


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MUSCLE MONDAY

4/28/2019

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Monday 04.29.19***Strength
Back Squat Waves
WU / Setup
Set 1 - 4 @ 72%
Set 2 - 2 @ 78%
Set 3 - 4 @ 72%
Set 4 - 2 @ 82%
Set 5 - 4 @ 72%
Set 6 - 2 @ 86%
********************
Back Rack Reverse Lunges
2 x 14 @ 40%
Percentage based off current/estimated 1RM Back Squat.
Each set is 7 reps per leg, for the total of 14
*******************
Snatch-10 MIN EMOM

Odd - 3 Position PS
Even - 3 Position SS


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RIDE OR DIE FRIDAY

4/25/2019

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FRIDAY 04.26.19

PWOD - 20 Min AmRap
20 Box Jumps 24/20-“
20 KBS 53/35
Partner A will run 400m while Partner B completes as many rounds/reps of the AMRAP. Then switch and start reps where the other left off.

Rest 3 Min

PWOD
​20 Min EMOM

5 Pull-ups
10 Slams

During the first minute, Partner A completes 5 pull-ups while Partner B completes 10 Slams Partners swap for the second minute and so on.
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April 24th, 2019

4/24/2019

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Thursday 04.25.19
​
Skill / Strength-7 sets
1 Pausing PC
1 PC
Set 1 - 50% (PC 1RM)
Set 2 - 55%
Set 3 - 60%
Set 4&5 - 65%
Set 6&7 - 70%

WOD - 4RFT
40 DU
5 PC 155/105
7 Bar facing burpee
***Rest 1 Min
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WALK THE LINE WEDNESDAY

4/23/2019

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Wednesday 04.24.19

Strength - 12 Min EMOM
Odd - 3 Front Squat
Even - 3 Back Squat
(78% of FS 1 rep max for both)

WOD - 3RFT
15/12 Cal Assault
3 rope climb
9 HSPU
​
18 T2B
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BURN IT UP TUESDAY

4/22/2019

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Tuesday 04.23.19
​
Skill 5 Rds
2 BMU
3 Strict PU

WOD - Open 19.1 (15 min AmRap)
Rx
19 Wall ball 20/14
19 Cal Row
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TURN & BURN FRIDAY

4/18/2019

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Friday 04.19.19

PWOD - For Time
Buy-in***400m run
30/25 Cal Assault
50 Thrusters 95/65
30/25 Cal Assault
40 Thrusters
30/25 Cal Assault
30 Thrusters
30/25 Cal Assault
20 Thrusters
30/25 Cal Assault
10 Thrusters
Buyout***400m run

***split all reps evenly
​
***run together
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MIX MASTER THURSDAY

4/17/2019

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Thursday

Strength - 10 Min EMOM
Odd - 1 Front Squat
Even - 3 Back Squat
(75% of FS 1 rep max for both)

WOD
5 Min AmRap
20 DU
10 Parallette Pushup

Rest 1 Min
5 Min AmRap
10 T2B
10 MBSU 20/14#

Rest 1 Min

5 Min AmRap
10 KBS 70/53
10 Alt Pistol
****straight count to 10
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Yo-Yo WEDNESDAY

4/16/2019

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Wednesday 04.17.19
Strength
Bench Press
3x8 @ 70%

WOD - For Time
HSPU 1.2.3.4.5.6.7.8.9.10
​
Deadlifts (225/155)
10.9.8.7.6.5.4.3.2.1
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