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Tuesday 04.15.19
Strength C&J Complex HSC PJ HSC Split Jerk ***Build to moderate load WOD - For Time 18.12.6 (15) Box Jump Overs 24/20 Power Clean 115/80 C2BPU Front Squats 115/80 Push Jerks 115/80
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Monday 04.15.19
Strength - OHS WU 3 reps @ 55% 3 reps @ 65% 3 reps @ 75% (3 sec pause in the bottom position) ***may come from rack WOD 2RFT 30 DU 200m run 30 DU 20 Alt DB Power Snatch 50/35 30 DU 20 Single Arm DB alt step up 50/35 Friday 04.12.19
Skill - Strict Pull-ups / Negatives / Progressions 8 Min EMOM ****pick a challenging # to shoot for every rd WOD 1 - 8 Min EMOM Row 200/175m Rest 5 Min WOD 2 - 8 Min AmRap 15 Wall Ball 25/16 15 BBJO 30/24# Thursday 04.11.19
WOD-Running Linda 10.9.8.7.6.5.4.3.2.1 Deadlift (1.5 BW) Bench press (BW) Clean (.75 BW) ***100m run after each rd) Wednesday 04.10.19
Strength - work up to heavy complex of (1 squat clean, 1 hang power clean, 1 front squat) WOD - For Time 21.15.9 OHS 95/65 200m run ***Rest 3 Min (mandatory) 21.15.9 GHDSU BOB Tuesday 04.09.19
Skill - 5 MIN EMOM 50 DU WOD - For Time 40/30 Cal Assault 15 Ring MU 30/20 Cal Assault 10 Ring MU 20/10 Cal Assault 5 Ring MU L2 40/30 Cal Assault 20 C2BPU 30/20 Cal Assault 15 C2BPU 20/10 Cal Assault 10 C2BPU L1 40/30 Cal Assault 30 Jump C2BPU 30/20 Cal Assault 20 Jump C2BPU 20/10 Cal Assault 10 Jump C2BPU Monday 04.08.19
Strength - Front Squat WU 3 x 8 @ 70% WOD - Deadly Chief (15 Min AmRap) 3 Power Cleans 135/95 6 Pushup 9 Air Squat 12 Deadlifts 135/95 L2 115/75 L1 95/55, Mod pushup Friday 04.05.19
3 Partner WOD A **6 Min AmRap** Wall Balls 20/14 Rest 2 Min 3 Partner WOD B **6 Min AmRap** Rope Climb Rest 2 Min 3 Partner WOD C 6 Min AmRap T2B Rest 2 Min 3 Partner WOD D 6 Min AmRap 100m sprints Thursday 04.04.19
WOD - Ladder For Time 10.9.8.7.6.5.4.3.2.1 Alt DB Snatch 50/35 Alt Pistol HSPU **30 DU after each rd **R/L = 1 for DB Snatch & Pistol Wednesday 04.03.19
Strength - work up to a heavy set of 3 cleans (your choice) WOD - 3RFT 400m Run 10 Deadlift ****increase weight each rd 225/155 275/185 315/225 |
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