Friday, August 15
Strength - Deadlifts (Wendler Week 2) Warmup - 5x2 (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - FRAN (10 minute cutoff) 21,15,9 Rx Thrusters 95/65 Pull-ups Rest 5 minute 1 mile partner relay for time (tag every 400m)
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Thursday, August 14
Skill / Strength - Tire Flips 10 reps x 3 WOD 1 - 8 min amrap Rx Row 250m 25x Box jumps 24" L2 - 20" L1 - 12" Rest 4 minutes WOD 2 - For Time (8 min) Rx 10-9-8-7-6-5-4-3-2-1 KB Swing 53/35 100 m run L2 44/26 L1 35/18 Wednesday, August 13
Strength - Bench Press or Press (Wendler Week 2) Warmup - 5x2 (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps Partner WOD Rx 200 wall balls 20/16# (each partner switch = 1 rope climb) L2 200 wall balls 14/12# (each partner switch = 1 rope climb) L1 200 wall balls 12/10# (each partner switch = 1 knotted rope climb or 3 rope pulls) Tuesday, August 12
Skill - Power Snatch EMOM WOD - 20min AmRap Rx Run 200 5 pull-ups 10 Push-ups 20 Air Squats 30 DU L2 Run 200m 5 Pull-ups 10 Push-ups 20 Air Squats 15 DU L1 Run 200m 5 asst pull-ups 10 Mod Push-ups 20 Air Squats 90 Single unders Monday, August 11
Strength - Back Squats or Front Squats (Wendler Week 2) Warmup - 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 12 Min EMOM Rx 2 Deadlift (315/205) 4 Burpees 8 DB Snatch (50/30) L2 2 Deadlift (225/135) 4 Burpees 8 DB Snatch (40/20) L1 2 Deadlifts ( 135/75) 4 Burpees 8 DB Snatch (30/10) Friday, August 8
Strength - Deadlifts (90% of new 1 RM) Warmup 5 x 2 5@65% 5@75% 5+@85% WOD - Helen 3RFT 400m run 21 KB Swings 53/35 12 pull-ups Thursday, August 7
Skill - GOAT WORK WOD - For Time 10 tire flips 20 Burpees 40 Wall Balls 20/16 80 DU 1 mile run Wednesday, August 6
Strength - Bench Press or Press (90% of new 1 RM) Warmup 5 x 2 5@65% 5@75% 5+@85% WOD - 3RFT Rx 9 Ring Dips 12 Front squats 135/95 15 Box Jumps 24" L2 9 Banded Ring Dips 12 Front Squats 115/75 15 Box Jumps 20" L1 9 Triceps Dips 12 Front Squats 85/35 15 Box Jumps or Step ups 12" Tuesday, August 5
Skill - DU WOD - For Time Rx Row 1000m 20 S2OH 155/105# L2 115/75# L1 85/35# 30 Burpees Run 400m 30 KB swings 53/35# L2 44/26# L1 35/18# 20 ring push-ups L2 HR push-ups L1 Mod push-ups 10 pistols (each leg) L2 plate pistols L1 Mod pistols Monday, August 4
Strength - Back Squats or Front Squats (90% new of 1 RM) Warmup 5 x 2 5@65% 5@75% 5+@85% WOD - 3RFT Rx 20 Power Cleans 135/95 20 Deadlifts 135/95 20 T2B L2 20 Power Cleans 115/75 20 Deadlifts 115/75 20 Almost T2B L1 20 Power Cleans 95/45 20 Deadlifts 95/45 20 Lying T2B ***same bar for both lifts |
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