|
Wednesday, August 1
Strength - Deadlift (take 90% of 1RM) WU 3@70% 3@80% 3+@90% WOD - 12 Min EMOM Min 1 - 10 HPC 135/95 Min 2 - 10 T2B Min 3 - 10/7 Cal Assault
0 Comments
Tuesday, July 31
Strength - Bench Press (take 90% of 1RM) WU 3@70% 3@80% 3+@90% WOD - (3RFT) 200m run 40 DU 20 Box Jump 24/20# 10 Plate pushup Strength - Back Squat (take 90% of 1RM) (20 Min) WU 3@70% 3@80% 3+@90% WOD - 8 Min Time Cap RX 5 OHS 135/95 1 Ring Muscle ups (increase by 1 rep every rd) L2 5 OHS 95/65 1 Ring C2B - (increase by 1 rep every rd) L1 5 OHS 75/35 1 Pullup / Jump PU - (increase by 1 rep every rd) ****score will be last complete rd of MU Friday, July 27
Partner WOD - 4FT 200m Farmer Carry 90/60 30 Cal Assault 30 Alt DB Snatch 45/30 30 Slams 35/25 30 Slam ball sit-ups 35/25 BUYIN / BUYOUT 150 DU Split all reps Thursday, July 26
Strength - Bench Press (take 90% of 1RM) WU 5@65% 5@75% 5+@85% WOD - 2.4.6.8.10.....keep climbing (15 Min) Rx Front Squat 185/135 C2BPU 100m run L2 Front Squat 135/95 PU 100m run L1 Front Squat 85/45 Banded Strict 100m run Wednesday, July 25
Strength - Back Squat (take 90% of 1RM) WU 5@65% 5@75% 5+@85% WOD - 8 Min AmRap 10 Deadlift 255/185 10/7 Cal Assault 10 HSPU L2 - 185/125, 1 Mat L1 - 115/65, Mod HSPU Tuesday, July 24
Strength - Press (take 90% of 1RM) WU 5@65% 5@75% 5+@85% WOD - For Time Rx 21 Power Clean 155/115 3 Legless RC 15 Power Clean 2 LRC 9 Power Clean 1 LRC L2 21 Power Clean 125/85 3 RC 15 Power Clean 2 RC 9 Power Clean 1 RC L1 21 Power Clean 85/45 3 KRC / 9 Pulls 15 Power Clean 2 KRC / 6 Pulls 9 Power Clean 1 KRC / 3 Pulls Monday, July 23
Strength - Deadlift (take 90% of 1RM) (20 Min) WU 5@65% 5@75% 5+@85% WOD - Max Reps (8 min time cap) 25 Box Jumps 20" 25 Box Jumps 24" 25 Box Jumps 30" Max rep wall ball 30/20# **** score is wall ball reps Friday, July 20
PWOD - For Time 1000m Row 50 Tire Flips 800m Run 50 Burpees 1000m Row 50 Back Squats 135/95 800m run 50 T2B ****split reps evenly ****run together Thursday, July 19
Hero WOD - Falkel (25 Min AmRap) 8 HSPU 8 Box Jumps 30/24 1 RC Post WOD - GOAT WORK |
Archives
January 2021
Categories |
RSS Feed