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Tuesday's Twist

8/31/2015

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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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Press It Up Monday

8/30/2015

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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














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Thu, Aug 27, 2015

8/27/2015

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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






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3 Cubed Thursday

8/26/2015

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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




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Max Bench Wednesday

8/25/2015

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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 


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Push Your Limits Tuesday

8/24/2015

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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)



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Max Monday

8/23/2015

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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



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Fresh Friday

8/20/2015

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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




0 Comments

Max Effort Thursday

8/19/2015

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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







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Double Dose Wednesday

8/18/2015

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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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