 Thursday, June 1
Strength (week 8) Bench Press 20 Rep (add 5#) Deadlift 12 Rep (add 10#) WOD - For Time 21,15,9 Rx Power Clean 155/105 HSPU L2 135/85 1 Mat L1 105/55 Mod HSPU
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Wednesday, May 31
Strength - Work up to a heavy set of 2 squat snatch WOD 3 min AmRap Box Jumps 24/20" Rest 2 Min 3 min AmRap DU Tuesday, May 30
Strength (week 8) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - 3RFT For Time (15) 21 KBS 53/35 21 KB Sumo DL HP 21 KB Step Ups 24/20 42 Russian Twist ****same KB Thursday, May 25
Strength - Back Squat (week 7) +5# 20 reps WOD - For Time 50 DU 50 T2B 50 OH Walk Lunge 45/25 50 MBC 20/14 50 DU Wednesday, May 24
Strength - (Week 7) Deadlift 12 reps (add 10#) Bench Press 20 reps (add 5#) WOD WOD - 10 min amrap Rx 2 rope climbs 2 front squats 155/105 ****Add 2 reps to fs every round**** L2 1 RC 2 FS 125/75 L1 1 KRC / 3 rope pulls 2 FS 95/45 Tuesday, May 23
Strength - Work up to a heavy complex - 1 Squat Clean, 1 Hang Power Clean, 1 Front Squat WOD - Regional Event 6 Altered (6min cap) Rx 30/25 Cal Assault 20 Burpee Box Jump Over 30/24 10 Cleans 185/135 L2 30/25 Cal Assault 20 Burpee Box Jump Over 24/20 10 Cleans 155/105 L1 30/25 Cal Assault 20 Burpee Box Jump Over 20/12 10 Cleans (AHAP) Monday, May 22
Strength (week 7) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - 3RFT (12) Rx 18 HRPU 12 Pull-ups 6 Squat Snatch 115/75 L2 18 HRPU 14 Pull-ups 6 Squat Snatch 95/55 L1 18 Mod HRPU 12 Banded Strict Pull-ups 6 Power Snatch 75/35 Friday, May 19
Skill/Strength - GOAT or make up a missed lift Partner WOD - For Time 21,15,9 Assault Burpee Cal Row Thursday, May 18
Strength - Back Squats (+5#) 20 Reps WOD - 5RFT 30 DU 30 Box Jumps 24/20 30 KBS 53/35 |
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