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Friday 08.30.19
Strength WU / Setup *On the Minute x 7 2 Box Squats WOD “Squeaky Clean” 3 RFT 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans **Barbell 115/85
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Thursday 08.29.19
Active Recovery WOD POST WOD Mobility Wednesday 0828.19
Strength / Skill *Snatch Grip Sotts Press *Snatch Balance *Squat Snatch Stamina On The Min x 4 5 Touch & Go SS WOD "Halftime" 30.20.10 Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into... 10.20.30 Bar-Facing Burpees Cal Row Tuesday 08.27.19
Gymnastic Conditioning 3rds (not for Time) 300m Row 50% unbroken RMU Transition 5 Min WOD "Cement Truck" On the 5:00 x 5 Rds 400M Run 12/9 Calorie Assault Bike 15 Toes to Bar Monday 08.26.19
Strength*Stamina Squats* Alt EMOM x 12 3 Front Squat 6 Back Squats 72% of 3-Rep Max Back Squat WOD "Sucker Punch" 21.18.15.12.9 KBS (53/35) Thrusters (75/55) Friday 08.23.19
Strength / Skill Snatch Complex On the 1:30 x 6 1 Snatch Pull 1 Low Hang Power Snatch **These sets are also based off your 1RM Snatch: * Set #1: 65% * Set #2: 70% * Sets #3-6Build to a Heavy for the day WOD “Crazy Stairs" 10 rds of *CTB Cindy* 50/35 Calorie Row 30 Power Snatches (115/85) L2*Cindy*(PS 85/55) L1 Ring Rows or Jumping Negatives Mod pushup PS 55/25 *1 Rd of Cindy 5 Pull-ups 10 Pushups 15 Air Squat Thursday 08.22.19
Active Recovery WOD Post WOD Mobility Wednesday 08.21.19
HS Walk Conditioning (5rds) 200m run 40 DU 30' Handstand Walk WOD "Frank the Tank" 1 5 Min AmRap Buy-In: 50 WB 20/14 AmRap in Time Remaining: 12 DL (185/135) 12 Bar Facing Burpee Rest "Frank the Tank" 2 5 Min AmRap Buy-In: 35 WB 20/14 AmRap in Time Remaining: 9 DL (225/155) 9 Bar Facing Burpee Rest "Frank the Tank" 3 5 Min AmRap Buy-In: 20 WB 20/14 AmRap in Time Remaining: 6 DL (275/185) 6 Bar Facing Burpee Tuesday 08.20.19
Strength Press 5x3 ***work up to a heavy set of 3 Push Press Complex E2MOM x 5 (10min) 1 Pausing Drive 1 Drive 2 Push Presses WOD "Rock It” 15 Min AmRap 30 KBS (53/35) 30 PP (95/65) 21/15 CalAssault Bike 30 T2B Monday 08.19.19
StrengthSquat Stamina Alt EMOM x 12 (6 Rounds): 2 Front Squat 4 Back Squats *78% of 3Rep Max Back Squat WOD "Dirty Water" For Time (12) 100 DU 800M Run 60/45 Calorie Row |
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