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Wednesday, July 1
STRENGTH - Deadlift WU 5@75% 3@85% 1+@95% WOD - 3RFT 25 DL 185/115 25 BJ 24/20" 25 MB Sit-ups 20/14# Scaled DL 135/75# BJ 20/12" MBSU 14/10#
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Tuesday, June 30
Skill - GOAT Work WOD 1 - 8 Min AmRap Rx 2 OHS 155/105 2 C2B Increase 2 reps each rd for both L2 - 115/75, PU L1 - 75/35, Jump PU Rest 3 min WOD 2 - 8 Min AmRap Rx 2 Jerks 155/105 (increase 2 reps each rd) 25 DU L2 115/75, DU L1 75/35, progressions Monday, June 29
STRENGTH - Press (90% 1 RM) WU 5@75% 3@85% 1+@95% WOD - For Time Rx'd 400m run 21 HPC 135/95 15 Front Squats 9 Push Press 400m run 21 Burpee Box Jump 24/20" 15 Ring Dips 9 Bar Muscle Ups L2 - 105/75, 24/20", Banded RD, C2B L1 - 75/35, 20/12", Tricep Dips, PU or Banded Strict Friday, June 26
Strength - Jerk 5x5 @ 70% WOD - Ladder For a Time 1.2.3...7...3.2.1 Rx Deadlifts 315/225 Box Jumps 30/24" Strict Pull-ups L2 Deadlifts 225/135 Box Jumps 24/20" Red or Blue Banded Strict Pull-ups L1 Deadlifts 135/75 Box Jumps 20/12" Banded Strict Pull-ups Thursday, June 25 Partner WOD - For Time 800m run 50 MB Sit-ups 20/14 50 Bench press 135/95 800m run 50 Push-ups 50 Pull-ups 800m run 50 KBS 53/35 50 Cal row *split reps.....run together Wednesday, June 24
Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD 10 min AmRap Rx 5 hang power cleans 155/105 7 bar-facing burpees L2 5 hang power cleans 135/75 7 bar-facing burpees L1 5 hang power cleans 105/45 7 mod bar-facing burpees Tuesday, June 23
Skill - Rope Climb (L Hold, Legless, J Loop, S Wrap) WOD - For Time Wall Balls - 10.15.20.25.30.25.20.15.10 Unbroken sets......if ball is dropped.....5 burpees 100m run after each set Rx 20/16 L2 16/14 L1 14/10 Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - 4RFT Rx 10 DB Squat Clean 100/60 8 C2B 6 HSPU 4 Manmakers 100/60 L2 10 DB Squat Clean 80/40 8 Pullup 6 HSPU (1 mat) 4 Manmakers 80/40 L1 10 DB Squat Clean 60/20 8 Strict Banded 6 HSPU (2 mats, 30 sec hold or modified) 4 Manmakers 60/20 Friday, June 19
Strength - Press Warmup 3@70% 3@80% 3+@90% WOD - 12 min EMOM Even - 100m run Odd - T2B AmRap *******Score is total of T2B Thursday, June 18
Skill - Pistol Work WOD - 2RFT 30 Cleans 135/95 30 Box Jumps 24/20" 30 Burpees 30 Front Rack Walking Lunges 135/95 30 Ring Pull-ups |
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