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Tuesday, Sept 1
Skill - HSPU, Deficit HSPU, HS Holds, HS Walk WOD - 20 min time cap 10 rounds of Cindy (5 pull-up, 10 push-up, 15 air squat) 800m run Max rep burpees ****Score is burpee's completed
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Monday, August 31
Strength - Press 20 minutes to get 1 RM ) 3.2.1.1.1........ WOD - 15Min AmRap Rx 10 S2OH 135/95 20 Box Jumps 24/20" 400m run L2 10 S2OH 115/75 20 Box Jumps 24/20" 400m run L1 10 S2OH 85/45 20 Box Jumps or step ups 20/12" 400m run Friday, August 28
Strength - OHS WU 5x5 - 75% of 1RM WOD - No Cap Rx 10 Snatch 115/75 800m run 10 Snatch 135/85 400m Run 10 Snatch 155/95 200m run 10 Snatch 175/105 100m run Thursday, August 27
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - Repeat 5 rounds, rest 1 minute between rounds 3 min amrap in each of the 5 rounds Rx 3 Power Cleans 155/115 6 C2B Pull-ups 9 Push-ups L2 3 Power Cleans 115/75 6 Pull-ups 9 Push-ups L1 3 Power Cleans 75/35 6 Jump Pull-ups 9 Modified Push-ups Wednesday, August 26
Strength - Bench Press (20 minutes to get 1 RM ) 3.2.1.1.1........ WOD - Annie On The Run (For Time) 50.40.30.20.10 DU 200m run Sit-ups Tuesday, August 25
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD - 1.2.3.4.5.6.........(20 min) - (work up the ladder - score is last rd complete plus reps) Rx Strict HSPU Legless Rope Climb Strict Ring Dip L2 HSPU (1 mat) Rope Climb Ring Dip L1 Mod HSPU Knotted Rope Climb or pulls Banded Ring Dips (challenging) Monday, August 24
Strength - Back Squats (20 minutes to get 1 RM ) 3.2.1.1.1........ WOD - 3 RFT 50 rig wall balls 20/14 400m run Friday, August 21
Skill - Parallette Pass Throughs (3x10) WOD - For Time *****Buy-in 5 ManMakers 100/60 3 Rounds 25 Rig Wall Balls 25/16 10 HSPU 25 GHDSU 10 Power Snatch 135/95 *****Buyout 5 ManMakers L2 MM 80/40 WB 20/14 HSPU (1 mat) Mod GHDSU PS 115/75 L1 MM 60/20 WB 14/10 Mod HSPU MB Sit-ups PS 85/45 Thursday, August 20
Strength - Bench Press (deload) 5@40% 5@50% 5@60% WOD - For Time 800m run 50 DU 800m row 400m run 50 DU 400m row 200m run 50 DU 200m row 100m run 50 DU 100m row Wednesday, August 19
Strength - Deadlift (90% 1RM) WU 5@75% 3@85% 1+@95% WOD 1 - 6 min AmRap Rx 7 Strict Pull-ups 7 Box Jump Overs 30/24" L2 Banded Strict PU (Orange, red, or blue) BJ 24/20" L1 Beaded Stridt PU BJ 20/12" ***Rest 3 min*** WOD 2 - 6 min AmRap Rx 7 Bar Facing Burpees 7 HPC 155/105# L2 BFB HPC 125/75# L1 Modified BFB HPC 85/35# |
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