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Thursday, May 31
Strength - Snatch (work up to heavy set of 3......your choice) WOD - For Time 21,15,9 Rx Power Clean 155/105 HSPU L2 135/85 1 Mat L1 105/55 Mod HSPU Wednesday, May 30
Skill - TGU WOD - For Time Sit-ups 50.40.30.20.10 Cal Assault 21.15. 9. 6. 3 Deadlifts 10.8.6.4.2 (275/185) Tuesday, May 29
Strength - work up to a heavy set of 3 Cleans (your choice) WOD 3 min AmRap Box Jumps 24/20" ***Rest 2 Min*** 3 min AmRap DU *****total reps for each AmRap Friday, May 25
Skill - Max Height Box Jump Partner WOD - 17 Min Cap 60 Deadlift 135/95 30 Burpee 60 Front Squats 30 Burpee 60 Push Press 30 Burpee *****AmRap C&J (135/95) remaining otime *****Split all reps Thursday, May 24
WOD - For Time 30 Cal Bike 600m run 600m Row ***Rest 2 Min 20 Cal Bike 400m run 400m Row ***Rest 2 Min 10 Cal Bike 200m run 200m Row ***Rest 2 Min 20 Cal Bike 400m run 400m Row ***Rest 2 Min 30 Cal Bike 600m run 600m Row ***mandatory rest ***go hard on interval Wednesday, May 23
Strength - Deadlift 5 Min Setup/WU 5 MIN EMOM X 4 Reps (70%) 3 Min Transition /WU Strength - Press 5 MIN EMOM X 4 Reps (70%) WOD - 12 Amin AmRap 15 Snatches 75/55 30 DU 15 WB 20/14 30 DU ****Comptrain WOD Tuesday, May 22
Skill - Burgener x 2 / Skill Transfer Drills WOD - For Time 800m run 3 RC 15 Front Squats 135/95 400m run 2 RC 9 Front Squats 200m run 1 RC 6 Front Squats Thursday, May 17
Skill - GOAT Work (10 Min EMOM) Even - GOAT 1 Odd - GOAT 2 ******challenging Rep scheme) WOD 1 6 Min AmRap 10 Power Snatch 115/75 8 Burpee Over Bar 6 Strict Pull-ups Rest 3 Min WOD 2 6 Min AmRap 16 Wall Ball 20/14 16 Pistol (alt) Rest 3 Min WOD 3 6 Min AmRap 8 T2B 8 GHDSU 100m run |
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