Tuesday, May 17
Skill - Rope Climb WOD - 3RFT (20) 400m run 40 MBSU 20/14 7 Deadlift 405/275 L2 315/185 L1 20 MBSU 14/10 185/95
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Monday, May 16
Strength - Press WU 3@70% 3@80% 3+@90% WOD - 4RFT 28 Pistols (alt) 15 Power Clean 115/80 Friday, May 13
Skill - GOAT Work WOD - 12 min cap 10 Deadlft 135/95 100m run 20 Deadlift 225/135 100m run 30 Deadlift 315/185 100m run Max rep DL 405/225 Thursday, May 12
Skill - HSPU, HS Hold, HS Walk WOD - For Time 10 Ring Dips * 20 Wall ball 20/14 * 30 T2B * 40 Hang Power Snatch 95/65 * 50 Burpees * 60 Goblet Squats 53/35 * ****25 DU after each movement Wednesday, May 11
Strength - Bench Press (90% of 1RM) WU 3@70% 3@80% 3@90% WOD - 5RFT (10 min) Rx 5 Power Clean 205/145 5 C2BPU L2 5 Power Clean 155/115 5 PU L1 5 Power Clean 105/65 5 Banded Strict Tuesday, May 10
Skill - Strict Pull-ups / Negatives WOD - 18 Min EMOM Rx Min 1 - 18/16 cal row Min 2 - 16 GHDSU Min 3 - 1 Rope Climb Monday, May 9
Strength - Back Squat (90% of 1RM) WU 3@70% 3@80% 3@90% WOD - 10 min AmRap Rx 8 Front Squats 135/95 8 S2OH 64 DU L2 115/75 32 DU L1 85/45 32 DU Progressions Friday, May 6
Hero WOD Maupin 4 Rounds 800m run 49 Pushups 49 Air squats 49 Situps Thursday, May 5
Skill - Goat work WOD - Regional Nate - 10 rounds (20 min cap) Rx 4 Strict MU 7 Strict HSPU 12 KBS 70/53# L2 4 Ring MU 7 HSPU 12 KBS 53/35# L1 4 Asst MU 7 Mod HSPU 12 KBS 35/18 Wednesday, May 4
Strength - Deadlift (add 10# to 1RM & take 90%) WU 5@65% 5@75% 5+@85% WOD - Max Reps (8 min time cap) 25 Box Jumps 20" 25 Box Jumps 24" 25 Box Jumps 30" Max rep wall ball 20/14# **** score is wall ball reps |
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