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Friday, June 29
PWOD 1 - For Time 30 HPC 95/65 10 Burpee Over Bar 30 PC 115/75 10 Burpee Over Bar 30 SC 135/85 10 Burpee Over Bar Rest 3 Min PWOD 2 - For Time 20 HPS 95/65 60 DU 20 PS 115/75 60 DU 20 SS 135/85 60 DU ***split all reps....add weight each set
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Thursday. June 28
Partner EWOD - (10 Min) Max Calorie Assault (Switch every 30 sec) WOD - Heavy Helen (3RFT) Rx 400m run 21 KBS 70/53 12 Strict Pull-ups L2 400m run 21 KBS 53/35 12 C2BPU L1 400m run 21 KBS 35/18 12 Pull-ups or 24 Modified PU Wednesday, June 27
Strength - Back Squat 5 Min Setup/ WU 6 MIN E2MOM X 2 Reps @ 90% 4Min Transition Strength - Bench Press 6 MIN E2MOM X 2 Reps @ 90% WOD - 10 Min AmRap 6 DL 255/185 9 T2B 30 DU L2 185/135, Mod T2B. 30 DU L1 115/85, Lying T2B, 60 SU / 15 prog Tuesday, June 26
Skill - Pull-up (Strict/Kipping/Butterfly & Progressions) Hero WOD Falkel - 25 Min AmRap 8 HSPU 8 Box Jumps 30/24 1 Rope Climb Monday, June 25
Strength - Deadlift 5 Min Setup/ WU 6 MIN E2MOM X 2 Reps @ 90% 4Min Transition Strength - Press 6 MIN E2MOM X 2 Reps @ 90% WOD - 12 Min Ladder 2.4.6.8.10..... Push Press 135/95 Power Clean 135/95 **200 m run between movements each set L2 - 115/75 L1 - 85/45 Friday, June 22
Skill - Rope Climb WOD - For Time 10.8.6.4.2 Deadlift (225/135#) Burpee Rest 5 Min HPC 10.8.6.4.2 (135/95#) DU 50.40.30.20.10 Thursday, June 21
SKill - Burgener / Skill Transfer Drills WOD - 3RT 800m run 25 Power Snatch 95/65 25 GHDSU Wednesday, June 20
Strength - Back Squat 5 Min Setup/ WU 8MIN E2MOM X 3 Reps @ 85% 3 Min Transition Strength - Bench Press 8 MIN E2MOM X 3 Reps @ 85% CrossFit Open WOD 12.4 - 12Min Cap 150 WB 20/14 90 DU 30 RMU L2 100 WB 20/14 50 DU 30 PU L1 100 WB 14/10 90 Single Unders 30 Banded Strict PU Tuesday, June 19
Skill - MU / Progressions WOD 1.2.3.4.5.6....... Burpee Box Jump Over 30/24 Cleans 185/135 HSPU L2 24/20, 155/95, 1 Mat HSPU L1 20/12, 105/45, Mod HSPU Monday, June 18
Strength - Deadlift 5 Min Setup/ WU 8MIN E2MOM X 3 Reps @ 85% 3 Min Transition Strength - Press 8 MIN E2MOM X 3 Reps @ 85% WOD - For Time 21.15.9 Cal Assault Pull-up Cal Row |
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