Friday, May 15
Skill - GOAT Work WOD - 4RFT 100m run 20 burpees 30 squats 40 situps 50 walking lunges
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Thursday , May 14
Skill - Strict Pull-ups / Negatives WOD - 2RFT Buyin - 800M run (one time) Rx 4 rope Climb 20 FS 115/85 20 Burpee Box Jumps 30/24" 20 HPC 115/85 60 DU L2 2 RC 20 FS 95/65 20 BBJ 24/20" 20 HPC 95/65 30 DU L1 2 knotted RC or 6 pulls 20 FS 65/35 20 BBJ 20/12" 20 HPC 65/35 30 DU Progressions Wednesday, May 13
Strength - Bench Press (90% of 1RM) WU 5@75% 3@85% 1+@95% WOD - add a rep each round - time cap 15 min 1 HSPU 1 KBS 70/53 1 C2B L2 HSPU - 1 mat KBS 53/35 Pull-up L1 2 mats or hold KBS 35/!18 Jump Pullup or banded strict Tuesday, May 12
Strength - Squat Clean WU 3x3 (85-90% of 1RM) WOD - 15 Min AMRAP 500m row or 400m run 10 MBC 30/20# 10 Ring Dips L2 - 20/16#, Banded L1 - 14/10#, Tricep Dips Monday, May 11
Strength - Back Squats (90% of 1RM) WU 5@75% 3@85% 1+@95% WOD - Tabata Triplett Back Squats - Tabata x 6 (bar stays on back) 75/55# Rest 1 minute T2B - Tabata x 6 Rest 1 minute DU - Tabata x 6 Tabata score is the least number of reps performed in any of the six intervals. Friday, May 8
Strength - Push Jerk / Split Jerk Warmup 3x3 (85/90% 1RM) WOD - Partner 1 mile row (switch every 400) 40 strict pull-ups (tag every 10) 100 AbMat sit-ups (tag every 10) 100 push-ups (tag every 10) Thursday, May 7
Skill - GOAT Work WOD 1 - 10 min time cap 2 DL 225/155 2 T2B ****add 2 reps each round Rest - 3 min WOD 2 - 10 min amrap 10 Burpees 10 KBS 53/35 Wednesday, May 6 Strength - Squat Snatch Warmup 3x3 85-90% of 1Rm WOD - 12 MIN EMOM RX 5 OHS 135/95 1 Muscle ups (increase by 1 rep every minute until unable to complete) L2 5 OHS 105/65 1 C2B - increase by 1 rep every minute until unable to complete) L1 5 OHS 75/35 1 Pullup / Jump PU - increase by 1 rep every minute until unable to complete) Tuesday, May 5
Skill - HSPU, HS Hold, HS walk WOD - 4RFT (2013 Regional Event 7). RX 2 rope climbs 100m sprint 4 squat clean 225/135 100m sprint L2 2 rope climbs 100m sprint 4 squat clean 185/105 100m sprint L1 2 knotted rope climbs or 6 rope pulls 100m sprint 4 squat clean 135/75 100m sprint Monday, May 4 Strength - Press Warmup 3@70% 3@80% 3+@90% WOD - 3 rounds 1 minute WB 20/16 - max reps 1 minute PP 95/65 - max reps 1 minute GHD Sit-ups - max reps 1 minute calorie row 1 minute rest *****score is running total |
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