Wednesday, May 17
Strength - (Week 6) Deadlift 12 reps (add 10#) Bench Press 20 reps (add 5#) WOD - 12 Min AnRap Buyin - 800m run ******* 4 HSPU 8 HPC 135/95 4 Strict Pull-ups
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Tuesday, May 16
Strength - Work up to a heavy set of (2) squat cleans WOD - Chipper For Time 50 Wall Balls 20/14 40 T2B 30 Burpee 20 Ring Dips 10 Front Squats 155/105 Monday, May 15
Strength (week 6) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - 3RFT Rx 100m run 16 Pistols (alt) 16 DB Snatch (alt) 50/35 L2 100m run 16 Plate Pistols (alt) 16 DB Snatch (alt) 40/25 L1 100m run 16 Mod Pistols (alt) 16 DB Snatch (alt) 30/15 Thursday, May 11
Strength - Back Squats (+5#) 20 Reps HERO WOD - Barraza (18 min AmRap) 200m run 9 Deadlift 275/185 6 Burpee Bar Muscle up Wednesday, May 10
Strength - (Week 5) Deadlift 12 reps (add 10#) Bench Press 20 reps (add 5#) WOD - Tabata Trio Ring Pull-ups x 6 Rest 1 Min KBS 53/35 x 6 Rest 1 Min Box Jumps x 6 (24/20) Score is lowest number maintained per movement Tuesday, May 9
Strength - work up to heavy complex of 1 squat snatch, 1 HPS, 1 OHS WOD - Benchmark Annie 50.40.30.20.10 DU Sit-ups Monday, May 8
Strength (week 5) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - Mini Mary (10min AmRap) Rx 5 HSPU 10 Pistols (alt) 15 Pull-up L2 5 HSPU (1 mat) 10 Plate Pistols (alt) 15 Pull-up L1 5 Mod HSPU 10 Mod Pistols (alt) 15 Jump Pull-up Friday, May 5
Skill / Strength - 20 min open gym (goat or missed strength session) Partner WOD - For Time (25) 1000m row - switch every 250m 200 DU - switch every 25 50 Cal Assault - switch every 10 1000m run - switch every 200 200 DU - switch every 25 50 Cal Assault - switch every 10 Thursday, May 4
Strength - Back Squat +5# 20 Reps WOD - For Time BUYIN 400m MB Run ****5 RFT**** 3 DL AHAP 7 T2B 11 Wall Ball 30/20 L2 Mod T2B, 20/14 L1 Lying T2B, 14/10 |
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