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Friday, August 29
Deadlifts - remember 90% of 1RM Warmup 5x2 Deload 5 @ 40% 5 @ 50% 5 @ 60% WOD - 3RFT RX 10 HSPU 50m forward run 50m backward run 10 Ring Pull-ups 50m forward run 50m backward run 10 pistols (each leg) L2 2 mats, plate pistols L1 mod HSPU, Ring Rows, Modified Pistols L1 mod HSPU, Ring Rows, Modified Pistols
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Thursday, August 28
Skill - Max Height Box Jumps WOD 1 - 6 Min AmRap 5 PC - 225/135 10 DL - 225/135 15 DU Rest 3 min WOD 2 - 6 Min AmRap 5 Push Press 225/135 10 Tire Flips 15 T2B L2 155/85, Almost T2B L1 75/35, 45 Jump Rope, Lying T2B Wednesday, August 27
Bench Presss or Press - remember 90% of 1RM Warmup Deload 5 @ 40% 5 @ 50% 5 @ 60% WOD - 20 min AmRap Rx 2 Rope climbs 4 Back Squats 155/115 6 Ring Dips 8 GHD Sit-ups L2 2 Knotted Ropes 4 Back Squats 115/75 6 Banded Ring Dips 8 GHD Sit-ups L1 6 Rope Pulls 4 Back squats 85/45 6 Tricep Dips 8 Sit-ups Tuesday, August 26
WOD - Kelly (5RFT) Rx 400m run 30 Box Jumps 24/20" 30 Wall Balls 20/14# L2 400m run 30 Box Jumps 20/18" 30 Wall Balls 16/12# L1 400m run 30 Box Jumps 18/12" 30 Wall Balls 14/10# Monday, August 25
Back Squats or Front Squats - remember 90% of 1RM Warmup 5x2 Deload 5 @ 40% 5 @ 50% 5 @ 60% WOD - 50.40.30.20.10 Burpees Sit-ups Friday. August 22
Strength - Deadlift (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps Partner WOD - Fran's Twisted Friend Rx 100 Thrusters 95/65 100 pull-ups L2 100 Thrusters 75/45 100 pull-ups L1 100 Thrusters 55/25 100 Asst Pull-ups Thursday, August 21
Skill - HSPU, handstand holds, handstand walk WOD - For Time Buyin - 20 Burpees 8 TGU 53/35 100m farmer carry 90/50 16 paralette pass thrus 100m farmer carry 24 Ring rows 100m farmer carry 32 KB Swing 53/35 100m farmer carry 40 calorie row 400m med ball run 20/16 L2 TGU & KBS - 35/26 Farmer Carry - 80/40, MB run - 14/12 L1 TGU & KBS - 26/13, Farmer Carry - 60/20, MB run - 12/10 Wednesday, August 20
Strength - Bench Press or Press (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps WOD Rx 10 Front rack walking lunges 105/75 4 rope climb 20 FRWL 3 RC 30 FRWL 2 RC 40 FRWL 1 RC 400m run L2 85/55, knotted rope L1 65/35, rope pulls Tuesday, August 19
Skill - 800m run for time Rx 10 Renegade Rows (90/50) 40 Double Unders 20 sit-ups 8 Renegade Rows 40 Double Unders 20 sit-ups 6 Renegade Rows 40 Double Unders 20 sit-ups 4 Renegade Rows 40 Double Unders 20 sit-ups 2 Renegade Rows 40 Double unders 20 sit-ups Monday, August 18
Strength - Back Squats or Front Squats (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps WOD - 12 min AMRAP Rx 8 Burpees 5 Cluster 155/105 100 m run L2 8 Burpees 5 Cluster 105/75 100 m run L1 8 Burpees 5 Cluster 75/35 100 m run |
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