Thursday 05.16.19
Active Recovery WOD 60/45 Cal Assault 30 T2B 2000m Row 30 GHDSU 1000m run POST WOD Mobility
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WOD (Teams of 3)
“Bar Star” Part #1 7 Min AMRAP (OHS) 50 Reps - 115/85 50 Reps - 135/95 Max Reps - 155/105 Rest 3:00 "Bar Star" Part #2 7 Min AmRap (Bench Press) 50 Reps - 135/95 50 Reps - 155/105 Max Reps - 185/125 Rest 3:00 "Bar Star" Part #3 7 Min AmRap (Deadlift) 50 Reps - 185/135 50 Reps - 225/155 Max Reps - 275/185 Tuesday 05.14.19
Strength 3 Pause Power Clean (6x2) Set #1 - 60% Set #2 - 65% Sets #3.4.5.6 (Build to a heavy WOD - For Time 3 Rounds 15 PC (115/85) 20 Pushups ************* 2 Rounds 27/21 Cal Row 75 DU ************* 1 Round 50/35 Cal Assault Monday 05.13.19
Strength *Back Pause Squat* *1 Tempo Back Squat (7sec Down/3 sec pause/stand) Set #1 - 58% Set #2 - 60% Set #3 - 62% Set #4 - 64% Set #5 - 66% Set #6 - 68% Set #7 - 70% WOD - 3RFT 800m run 40 KBS (53/35) 40 WallBall (20/14) L2 (35/26)(16/12) L1 (400m)(26/13)(14/10) Friday 05.10.19
Strength - Deadlift (Build to a heavy set of 8) WOD - “Napalm” (2 RFT) 10 BMU 20 Bar Facing Burpee 30 Deadlifts 225/155 40 Wall Ball 20/14 Thursday 05.09.19
Active Recovery WOD ***21.18.15.12.9.6.3*** Cal Row GHDSU Cal Assault Pausing GHD Hip EXT POST WOD MOBILITY Monday 05.08.19
Strength 3x3 - Tall Jerk 4x2 - Pausing Split Jerk 5x1- Split Jerk WOD Jack Squat For Time 21.15.9 F Squat 135/95 KBS 70/53 *****400m run after each rd L2 (95/65) (53/35) L1 (75/35) (35/18) Tuesday 05.07.19
Skill 50 Strict HSPU / Strict Progression CWOD Lead Foot - Part 1 4 min AMRAP 27 Cal Row 27 Burpees 27 CTBPU Rest 4:00 Lead Foot - Part 2 4 Min AMRAP 21 Cal Row 21 Burpees 21 T2B Rest 4:00 Lead Foot Part 3 4 Min AMRAP 15 Calorie Row 15 Burpees 15 Pull-Ups Monday 05.0619
Strength {Back Squat Wave} WU / Setup Set 1 - 4 reps @ 75% Set 2 - 2 reps @ 81% Set 3 - 4 reps @ 75% Set 4 - 2 reps @ 85% Set 5 - 4 reps @ 75% Set 6 - 2 reps @ 89% ***E2MOM WOD - Isabel (For Time) 30 Snatches (135/95) L2 - 115/75 L1 - 85/45 Friday 05.03.19
WOD - Lucky 7’s (5rds) 7 DB Clusters 7 Bar MU Rx (70/50) x 2....KB’s may be substituted L2 (12)C2BPU, 50/35 L1 (12)PU/ Progression, 35/20 **Barbell Conditioning** (5Rds) 5 Deadlifts @70% 8 Bench Press @70% |
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