Friday, August 17
Strength - OHS 10 Min -Work up to a heavy set of 3 Partner WOD - Randy Rest 2 Min Partner WOD - Fran Rest 2 Min Partner WOD - Diane Rest 2 Min Partner WOD - Annie Partition any way you choose - STRATEGIZE :) One partner works at a time
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Thursday, August 16
WOD 1 - 5 Min Time Cap 400m run Wall Ball 20/14 AmRap Rest 3 Min WOD 2 -5 Min Time Cap 50/35 Cal Assault DU AmRap Rest 3 Min WOD 3 - 5 Min Time Cap 500/400m Row Pull-up AmRap POST WOD - GOAT Work (15 Min) Strength - Press Deload 5@40% 5@50% 5@60% WOD - 15 Min Ladder Buy-in 800m run 2.4.6.....10.12 HSPU Squat Clean 155/115 L2 1 Mat HSPU SC 125/85 L1 Mod HSPU SC 85/45 Tuesday, August 14
Strength - Back Squat & Bench Press Deload 5@40% 5@50% 5@60% WOD 3RFT 500m Row 15 Box Jumps 24/20 12 Deadlift 185/135 L2 24/20, 155/105# L1 20/12, 105/65# Monday, August 13
Strength - Deadlift Deload 5@40% 5@50% 5@60% WOD - For Time 21.15.9 DB Snatch 50/35 Burpee Over DB Rest 2 Min 15.12.9 DB Snatch 50/35 Burpee Over DB Rest 1 Min 12.9.6 DB Snatch 50/35 Burpee Over DB L2 40/25 L1 30/15 Friday, August 9
WOD - For Time 12 Deadlift (115/95) 11 Clean 100m run *** add weight 11 DL 135/105) 10 Clean 100m run *** 10 DL (155/115) 9 Clean 100m run *** 9 DL (175/125) 8 Clean 100m run *** 8 DL (195/135) 7 Clean 100m run *** 7 DL (215/145) 6 Clean 100m run *** 6 DL (235/155) 5 Clean 100m run **^ 5 DL (255/165) 4 Clean 100m run ****same bar & weight for both lifts Thursday, August 9
Strength - Press (take 90% of 1RM) WU 5@75% 3@85% 1+@95% WOD - 3RFT 21 Cal Assault 15 KBS 53/35 9 Pull-up 3 Rope Climb Wednesday, August 8
Strength - Back Squat (take 90% of 1RM) WU 5@75% 3@85% 1+@95% WOD - For Time 15.9.6 Box Jump 30/24 Power Snatch 135/95 MB GHDSU 20/14 L2 21.15.9 Box Jump 24/20 Power Snatch 95/65 GHDSU L1 28.21.15 Box Jump 20/12 Power Snatch 65/35 MBSU 14/10 Tuesday, August 7
Strength - Bench Press (take 90% of 1RM) WU 5@75% 3@85% 1+@95% WOD 1 - 5 Min AmRap 10 DB Snatch 50/35 10 DB Goblet Squat Rest 3 Min WOD 2 - 4 Min AmRap 100m run with Slam Ball 35/25 10 Burpee Over Ball Rest 3 Min WOD 3 - 3 Min AmRap 50 DU 25 Sit-ups Monday, August 6
Strength - Deadlift (take 90% of 1RM) WU 5@75% 3@85% 1+@95% WOD - 10 Min EMOM Rx 1 Clean AHAP 3 DL 5 HR Push-ups ****Same Bar |
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