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Up Down Wednesday

6/30/2015

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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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Double Time Tuesday

6/29/2015

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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 




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Explosive Monday

6/28/2015

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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






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Well Rounded Friday

6/25/2015

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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 



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Partner Thursday

6/24/2015

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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




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Wacky Wednesday

6/23/2015

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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




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Balls To The Wall Tuesday

6/22/2015

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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
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Maker Monday

6/21/2015

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Monday, June 22


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

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Amp It Up Friday

6/18/2015

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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

















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Lethal Legs Thursday

6/17/2015

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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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