|
Tuesday, August 18
Strength - Back Squat (90% of 1RM) WU 5@40% 5@50% 5@60% WOD - For Time 20 Goblet Squats 53/35 20 KBS 1 Rope Climb 18 GS 18 KBS 1 RC 16 GS 16 KBS 1 RC 14 GS 14 KBS 1 RC 12 GS 12 KBS 1 RC 10 GS 10 KBS 1 RC L2 44/26 L1 35/13
0 Comments
Friday, August 14
Skill - Muscle Ups / Transition Work WOD 5 Min EMOM - 5 Snatch 135/95 Rest 3 min 5 Min EMOM - 7 Clean 185/125 Rest 3 min 5 Min EMOM - 9 Deadlift 225/155 50 DU / 25 DU Scaled Thursday, August 13
Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD - 12 Min AmRap 200m run 5 Push Press 155/115 10 Box Jump 30/24" L2 - PP (125/85) BJ (24/20") L1 - PP (85/45) BJ (20/12") Thursday, August 13 Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD - 12 Min AmRap 200m run 5 Push Press 155/115 10 Box Jump 30/24" L2 - PP (125/85) BJ (24/20") L1 - PP (85/45) BJ (20/12") Tuesday, August 11
Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - 3RFT Rx 10 DB Snatch 50/30 (Each Arm) 100m run 20 DB Goblet Squat 100m run 30 DB Russian Twist L2 - 40/20 L1 - 30/10 *****same DB for all movements Monday, August 10
Skill - GOAT Work WOD - Open 15.5 - 27, 21, 15, 9 (For Time) Rx Cal Row Thrusters 95/65 Scaled 65/45 Friday, August 7
Strength - OHS WU 5.5.5 @ 70% WOD - 12 Min EMOM Rx Even - 100m run Odd - 5 Cleans 155/115 L2 115/75 L1 75/35 WOD - Max reps x 2 min
8 movements 1 min rest between each station Expect the unexpected :) Wednesday, August 5
Strength - Deadlift Warmup 3@70% 3@80% 3+@90% WOD - 12 Min AmRap Rx 3 Snatch 135/95 5 Burpee 7 Box Jumps 24" L2 3 Snatch 115/75 5 Burpee 7 Box Jumps 20" L1 3 Snatch 95/45 5 Mod Burpee 7 Box Jumps 12" |
Archives
January 2021
Categories |
RSS Feed