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Friday, May 30
Strength - Deadlifts ( 90% of 1RM) - Deload Warmup 5@40% 5@50% 5@60% WOD - Nasty Girls V2 (3rft) Regional Event 3 Rx 50 one legged squats (alt) 7 muscle ups 10 Hang Power Cleans 180/115# L2 50 mod pistols 7 ring dips/pull ups 10 Hang Power Cleans 135/75 L1 50 air squats 7 banded ring dips/jump PU 10 Hang Power Cleans 95/35
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Thursday, May 29
Skill - Goat Work WOD - The 50's (21 min) Rx 50 calorie row 50 box jump overs 24/20" 50 deadlifts 180/120# 50 wall ball 20/14# 50 ring dips 50 wall ball 50 deadlift 50 box jump overs 50 calorie row L2 50 calorie row 50 box jump overs 20/18 50 deadlifts 135/95# 50 wall ball 16/12# 50 banded ring dips 50 wall ball 50 deadlifts 50 box jump overs 50 calorie row L1 25 calorie row 25 box jump overs 12" 25 deadlifts 95/55 25 wall ball 14/10# 25 tricep dips 25 wall ball 25 deadlift 25 box jump overs 25 calorie row Wednesday, May 28
Strength - Bench Press or Press (90% of 1RM) - Deload Warmup 5@40% 5@50% 5@60% WOD - Regional Event 5 - 10 RFT Rx 1 legless rope climb 200' sprint L2 1 rope climb 200' sprint L1 3 rope pulls 200' sprint Tuesday, May 27
Strength - Back Squat (90% of 1RM) - Deload Warmup 5@40% 5@50% 5@60% WOD - JT 39 Double unders 39 Sit-ups 39 calorie row 39 sit-ups 39 Walking lunge steps 39 KB Swings 53/35 39 Sit-ups 39 Burpees 39 Sit-ups Friday May 23
Strength Deadlift - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - 12 min EMOM Rx 2x Deadlift (155#/105#) 2x Hang power clean 2x Push press L2 2x Deadlift (125/75) 2x Hang power clean 2x Push press L1 2x Deadlift (85/35) 2x Hang power clean 2x Push press Thursday May 22
Skill - parallette pass thrus WOD - For time Rx Run 1 mile 3 Rope climbs 25 Burpee box jumps 30/24" 25 Burpee pull-ups 25 Burpee broad jumps L2 Run 1 mile 3 knotted ropes 25 Burpee box jumps 24/20" 25 Burpee pull-ups 25 Burpee broad jumps L1 Run 800m 9 rope pulls 25 mod burpee box jumps/step ups 12" 25 mod burpee pull-ups 25 mod burpee jumps Wednesday May 21
Strength Bench Press or Press - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - Annie Rx 50,40,30,20,10 DU Sit-ups L2 25,20,15,10,5 DU 50,40,30,20,10 Sit-ups L1 150,120,90,60,30 Single Unders 50,40,30,20.10 Sit-ups Tuesday May 20
Skill - rope climb WOD - For max reps ****2 minutes at each station, rest 2 minutes in between Thrusters 95/65# KB swings 53/35# Wall ball 20/14# Push ups Power Cleans 95/65# Calorie Row Monday May 19
Strength Back Squats - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD 21,15,9 (NTX Throwdown) Rx Deadlift 255/185" Box jumps 30" T2B L2 Deadlift 205/155 Box jumps 24" T2B L1 Deadlift 135/85 Box jumps 12" Lying T2B |
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