|
Tuesday June 17
Skill - KB Snatch WOD - FOR TIME - KB Hell Rx -53/35 200m KB Run 20 KB Snatch (split) 30 KB SDLHP 40 KB Swing 50 KB Russian Twist 60 KB Goblet Squats 50 KB Russian Twist 40 KB Swing 30 KB SDLHP 20 KB Snatch (split) 200m KB Run L2 - 44/26 L1 - 26/13
0 Comments
Monday June 16
Strength - Back Squats (90% of 1RM) Warmup - 5x2 3@70% 3@80% 3+@90% WOD - 12 Min Amrap Rx 7 Push press 115/85# 7 Push-ups 7 C2B L2 7 Push press 95/65# 7 Push-ups 7 Pull-ups L1 7 Push press 65/35# 7 Push-ups 7 Jump or Banded Pull-ups Friday June 13
Strength - Deadlift Warmup - 5x2 5@65% 5@75% 5+@85% WOD - EMOM for max rounds Rx 1 Thruster 95/65# 5 Pull-ups L2 75/45# Pull-ups L1 55/25# Jump PU ***Add 1 rep to thruster each minute, continue until failure. Thursday June 12
SKILL - slams WOD 5 RFT Rx 4 HSPU (no mat) 6 Front squats135/85 24 DU L2 4 HSPU (1 mat) 6 Front squats 105/65 24 DU L1 4 Modified HSPU 6 Front squats 75/35 72 Single Unders Wednesday June 11 Strength - Bench Press or Press (90% of 1 RM) Warmup - 5x2 5@65% 5@75% 5+@85% WOD - 21,15,9 Rx Deadlifts 225/155 T2B L2 Deadlifts 185/115 T2B L1 Deadlifts 125/75 Lying T2B Tuesday June 10
SKILL/STRENGTH - EMOM x 6 Squat Snatch WOD - 1RFT Rx 200m run 20 Burpees 1 rope climb 400m run 15 Burpees 1 rope climb 800m run 10 Burpees 1 rope climb 1600m run 5 Burpees 1 rope climb Monday June 9
Strength - Back Squats (90% of of new 1RM) Warmup - 5x2 5@65% 5@75% 5+@85% WOD - 15 min amrap Rx 5 Hang squat clean 155/105# 10 C2B 20 Box jumps 24" L2 5 Hang squat clean 115/75# 10 pull-ups 20 Box jumps 20" L1 5 Hang power clean 75/35# 10 Jump pull-ups 20 Box jumps 12" Friday, June 6
Strength - Deadlift (find 1RM) WOD - 21,15,9 Rx - Box Jumps - 30/24 L2 - 24/20 L1 - 18/12 Burpees Rx Med Ball Sit-ups - 20/14 L2 - 16/12 L1 - 14/10 Rx (finish WOD with 100 DU) L2 50 DU L1 300 single unders Wednesday, June 4
Strength - Bench Press / Press (find 1RM) WOD - WWFIT - Event 3 - 12 min amrap (reps) Rx 40 WB 20/14 40 HPC 135/85 40 air squats 40 pull-ups 40 S2OH 135/85 L2 40 WB 20/14 40 HPC 95/65 40 air squats 40 pull-ups 40 S2OH 95/65 L1 40 WB 14/10 40 HPC 65/35 40 air squats 40 jump pull-ups 40 S2OH 65/35 Tuesday, June 3
Strength - C&J (find 1RM) WOD - WWFIT - Event 2 (for time) Rx 50 KBS 53/35 40 T2B 30 Thrusters 95/65 20 Box Jumps 30/24" 10 Deadlifts 275/175 L2 50 KBS 53/35 40 Box Jumps 24/20" 30 thrusters 95/65 20 T2B 10 Deadlifts 225/125 L1 50 KBS 26/13 40 Box Jumps 12" 30 thrusters 65/35 20 lying T2B 10 Deadlifts 135/75 ***must load bar for DL'S |
Archives
January 2021
Categories |
RSS Feed