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Friday, September 1
Partner Mini AmRaps - EXPECT A LITTLE OF A LOT!!!!
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Thursday, August 31
Skill - Max Height Box Jumps WOD - 15 Min EMOM Min 1 - 40 DU Min 2 - 20 Goblet Squats 53/35 Min 3 - 10 T2B Wednesday, August 30
Strength - Work up to a heavy complex of 3 cleans (your choice) (15 Min) WOD - 12 Min AmRap Rx 20/15 Cal Assault 15 Bench Press 135/95 15 GHDSU L2 20/15 Cal Assault 15 Bench Press 105/65 15 Mod GHDSU L1 20/15 Cal Assault 15 Bench Press 75/35 15 MBSU 14/10# Tuesday, August 29
Skill - Strict Pull-ups HERO WOD - Kelly (5RFT) 400m run 30 Box Jumps 24/20" 30 Wall Ball 20/14# Monday, August 28
Strength - Back Squats WU 3.2.1.1.1 Start at 70% & increase each set WOD - For Time21.15.9 C&J 95/65 Burpee Over Bar Front Squat 95/65 Friday, August 25
Partner WOD - For Time 2400m Row 60 Front Squats 95/65 60 Box Jumps 24/20 60 KBS 53/35 2400m run ***split evenly ***one person works at a time ***run together Thursday, August 24
Skill - HSPU WOD - For Time 10.9.8.7.6.5.4.3.2.1 Deadlift -315/225 1.2.3.4.5.6.7.8.9.10 Pull-ups ****50m run every set Wednesday, August 23
Strength -(15 min) Work up to a heavy complex of - 1 Squat Snatch, 1 OHS, 1 Hang Squat Snatch WOD - For Time 21.15.9 OHS 95/65 T2B Tuesday, August 22
Skill - Ring Dips WOD - 3RFT 15 HPC 135/95 30 MBSU 20/14 45 Cal Row 60 DU Monday, August 21
Front Squats WU 5@70 3@80 1+@90 6 Min EMOM 6 Thruster (AHAP) Rest 3 Min 6 Min EMOM 10 Burpee over bar |
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