Monday 06.17.19
Strength-Back Squat (Build to a heavy set of 3) WOD “Escape From Wonderland” 3 RFT 75 DU 50 Air Squats 25/18 Cal Row ***double single unders
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Friday 06.14.19
Strength/Skill Power Snatch Pulls Power Snatch Complex 1:30 x 5 Sets 1 Snatch Pull 1 Low Hang Power Snatch Set #1 - 65% Set #2 - 70% Sets #3.4.5 Build to a heavy for the day WOD “Rush Hour” On the 4:00 x 4 Rds 12/9 Cal Assault 9 bar facing burpees 6 Power Snatch Rx 135/95 L2 115/75 L1 85/45 Thursday 06.13.19
Active Recovery WOD Assault Bike 5m-4m-3m-2m-1m ***after each interval 1 Min HS walk 1 Min T2B 2 TGU (each side) Post WOD Mobility Mobility (16 min) Wednesday 06.12.19
Strength Thrusters E2MOM X 6 Set 1 - 3@60% Set 2 - 3@64% Set 3 - 3@68% Set 4.5.6 - 3 each (Build to a heavy set of 3) WOD - “Chest Hair” For Time 25 Thrusters 95/65 400m run 25 C2BPU 400m run 25 Thrusters Tuesday 06.11.19
Strength - Deficit DL 6x2 WOD - 3RFT 500m row 12 Burpees 21 Box Jump (24/20) Monday 06.10.19
Strength / Skill Snatch WOD -“High Heels” (7 Min AmRap) 10 Hang Squat Snatch 75/55 30 DU POST WOD Strength-Back Squat EMOM X 9 1 Pausing Back Squat 1 Back Squat Sets 1.2.3@ 60% Sets 4.5.6@ 66% Sets 7.8.9@ 72% |
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