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EQUAL OPPORTUNITY FRIDAY

6/28/2018

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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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HEFTY THURSDAY

6/27/2018

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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
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FIGHT FOR IT WEDNESDAY

6/26/2018

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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
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HERO TUESDAY

6/25/2018

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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
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MOVE MOUNTAINS MONDAY

6/24/2018

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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



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DOUBLE THE FUN FRIDAY

6/21/2018

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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

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SNATCHY THURSDAY

6/20/2018

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Thursday, June 21
SKill - Burgener / Skill Transfer Drills

WOD - 3RT
800m run
25 Power Snatch 95/65
25 GHDSU

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WOW FACTOR WEDNESDAY

6/19/2018

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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
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MOUNTAIN HIGH TUESDAY

6/18/2018

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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
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BIG MOTOR MONDAY

6/17/2018

0 Comments

 
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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