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Thursday, August 17
Strength - Deadlift WU 5@70% 3@80% 1+@90% WOD 1 - 4 min AmRap 15/10 Cal Ass 10 KBS 70/53 10 Goblet Squats 70/53 Rest 3 Min WOD 2 - 4 min AmRap 100m run 10 T2B 10 Pistols (Alt)
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Wednesday, August 16
WOD - 10RFT Rx 3 PC 205/135 6 Box Jump 30/24" 9 GHDSU L2 3 PC 155/95 6 Box Jump 24/20" 9 Mod GHDSU L1 3 PC 105/55 6 Box Jump 20/12" 9 MBSU 14/10# Tuesday, August 15
Skill - Ring Muscle Ups / Progressions WOD - 5RFT (20) RX 10 Ring Dips 15/10 Cal Row 10 OHS 135/95 L2 10 Banded Ring Dips (red or blue) 15/10 Cal Row 10 OHS 115/75 L1 10 Tricep Dips / Challenging Band 15/10 Cal Row 10 OHS 85/45 Monday, August 14Strength - Back Squats
WU 5@75% 3@85% 1@95% 20@50% WOD - 12 Min AmRap Rx 2 FS 155/115 10 Slams 35/25 2 RC L2 2 FS 115/75 10 Slams 35/25 1 RC L1l 5 FS 85/45 10 Slams 25/15 1 KRC / 3 Pulls Partner WOD
Buy-in 50 Cal Assault 20 Thrusters 115/75 20 Box Jump 24/20" 20 Burpee 30 Thrusters 95/65 30 Box Jump 30 Burpee 40 Thrusters75/55 40 Box Jump 40 Burpee 50 Thrusters 55/45 Max Cal Row for remaining time ***split all reps ***score is Cal Row Thursday, August 11
Strength - Bench Press WU 3x5@75% WOD - FOR TIME Buyin - 100 DU 10 DL 135/95 2 Bar MU 8 DL 155/105 4 BMU 6 DL 185/125 6 BMU 4 DL 225/155 8 BMU 2 DL 275/195 10 BMU Buyout - 100 DU Wednesday, August 10
Skill - Muscle Up / MU progressions WOD - 4 RFT 6 HSPU 12 C2BPU 18 Pistols (alt) 200m run L2 6 HSPU (1 Mat) 12 Pull-up 18 Plate Pistols (alt) 200m run L1 6 Mod HSPU 12 Banded Strict PU 18 Mod Pistols (alt) 200m run Tuesday, August 9
Strength - Thruster Work your way up to a heavy set of 3 WOD 1 - For Time 21,15,9 Assault T2B Rest 3 Min WOD 2 - For Time 21, 15, 9 Rower 100, 50, 25 Du Monday, August 8
Strength - Front Squats 3@75 2@80 1@85 1@90 1@95 WOD - 10 Min AmRap 2.4.6.8.10...... Power Cleans 155/105 Burpee Box Jumps 24 L2 PC 125/75 BBJ 20" L1 95/45 BBJ 12" |
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