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Wednesday, June 1
Skill - MB Cleans WOD - 2 Rounds 4 X Tabata Cal row Rest 1 min 4 X Tabata Max Rep GHDSU Rest 1 min 4 X Tabata DU Rest 1 min 4x Tabata Wall Balls 20/14 Rest 1 min
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Tuesday, May 31
Strength - Press WU 5@75% 3@85% 1+@95 WOD - 10 Min AmRap 5 Deadlift 315/225 3 Strict MU 9 Box Jumps 30" L2 5 Deadlift 225/135 3 Strict PU 9 Box Jumps 24" L1 5 Deadlift 155/75 3 Banded Strict PU 9 Box Jumps 12-20" Friday, May 27 Skill - GOAT Work SWOD - 10 Min EMOM 3 C&J touch & go (75% of 1RM) Rest 5 minute WOD - 10 Min AmRap Rx 2 FS 155/115 10 Slams 35/25 1 Legless RC L2 2 FS 115/75 10 Slams 35/25 1 RC L1 2 FS 75/35 10 Slams 25/15 1 KRC or 3 Pulls Double-tap to edit.
Thursday, May 26
Skill KBS WOD - 20 Min AmRap Rx 15 Box Jumps 30" 12 Cal Row 9 DL 275/185 6 Burpee Bar Muscle ups L2 15 Box Jumps 24" 12 Cal Row 9 DL 225/135 6 Burpee C2BPU L1 15 Box Jumps 20" 12 Cal Row 9 DL 155/65 6 Burpee Pullup Wednesday, May 25
Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD - 4 RFT (12) 10 HR Push-ups 20 Pistols (alt) 30 DU Tuesday, May 24
Skill - HSPU (10 min) 5 min EMOM (10 HSPU) WOD - For Time Rx 50 Power Snatch 135/95 Start with 3 burpees over the bar & then every minute on the minute 3 burpees over the bar L2 - 115/75 L1 - 85/45 Monday, May 23
Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - Heavy Elizabeth Rx 21,15,9 Squat Cleans 155/115 Ring Dips L2 115/75 Banded Dips (orange or Red) L1 75/35 Tricep Dips Friday, May 20
Skill - DU (50) 5 Min EMOM WOD - For Time (40) 3200m run 3200m row Thursday, May 19
Skill - Ring Muscle Up & progressions WOD - For Time Rx 21 Thrusters 95/65 3 Legless RC 15 Thrusters 2 Legless RC 9 Thrusters 1 Legless RC L2 85/55 RC L1 65/35 Triple Rope Pulls Wednesday, May 18
Strength - Power Snatch 10x3 @ 75% every 1:00 WOD - For Time 104 WB 20/14# (10' target) 52 Pull-ups |
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