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tFriday, August 31
Partner WOD 50/35cal AAB 150 DU's 1000m Row 50 T2B 1600m run 50 T2B 1000m Row 150 DU's 50/35cal AAB ****split everything ****run together POST GOAT WORK
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Thursday, August 30
Strength - Bench Press (week 2) 90% of 1RM (working #) 3@70% 3@80% 3+@90% WOD - Max Reps 45 Sec ME Wall Ball 20/14 Rest 3 Min And then????? Wednesday, August 29
Strength - Back Squat (week 2) 90% of 1RM (working #) 3@70% 3@80% 3+@90% WOD - Max Reps 2 Min Box Jumps 24/20 Rest 1 Min 2 Min Cal Assault Rest 1 Min 2 Min HSPU Rest 1 Min 2 Min Cal Row ***score each Tuesday, August 28
Monday, August 27 Strength - Press (week 2) 90% of 1RM (working #) 3@70% 3@80% 3+@90% WOD - 12 Min AmRap 30 DU 15 HPC 115/75 15 GHDSU 100m sprint Monday, August 27
Strength - Deadlift (week 2) 90% of 1RM (working #) 3@70% 3@80% 3+@90% WOD 3 RFT 12 Alt Front Rack Lunge 135/95 10 C2BPU 8 Burpee Over-the-Bar L2 12 Alt Front Rack Lunge 95/65 10 PU 8 Burpee Over-the-Bar L1 12 Alt Front Rack Lunge 65/35 10 Banded Strict 8 Mod Burpee Over-the-Bar Friday, August 24
Skill/Strength - Member Choice (15) PWOD - For Time 800m run 60 Burpee PU 100 DU 400m run 30 Burpee PU 100 DU 200m run 15 Burpee PU 100 DU ****run together ****split all reps Thursday, August 23
Strength - Press (New Cycle-add 2.5-5#) 90% of 1RM 5@65% 5@75% 5+@85% WOD 1 - 6 Min AmRap 9 FS 135/95 9 Barbell pushup 9 PJ 135/95 L2 105/65 L1 75/35 Mod BB Push Up Rest 3 Min WOD 2 - 6 Min AmRAP 10 T2B 10 MBC 30/20 10 MBSU 30/20 L2 20/16 L1 Mod T2B, 16/12 Wednesday, August 22
Strength - Back Squat (New Cycle-add 5-10#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - 4RFT 100m run 4.3.2.1 Rope Climb 20/15 Cal Assault ****RC decreases each rd Tuesday, August 21
Strength - Bench Press (New Cycle-add 2.5-5#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - For Time Rx 50 DU 21 KBS 70/53 15 C2BPU 9 Cleans 225/155 15 C2BPU 21 KBS 50 DU L2 KBS 53/35, PU, 135/95 L1 25 DU Progression / 150 Single Unders, KBS 35/18, Banded Strict, 85, 45 Monday, August 20
Strength - Deadlift (New Cycle-add 5-10# to 1RM & take 90%) 5@65% 5@75% 5+@85% WOD - For Time Rx 10 HSPU 100m run with bumper 45/25 10 HSPU 200m run with bumper 10 HSPU 400m run with bumper L2 HSPU - 1 Mat L1 modified HSPU & 25/10 bumper run |
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