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Thursday, October 1
Strength - Press Warmup 3@70% 3@80% 3+@90% WOD - Tabata Trio DU x 8 Rest 2 min Squats x 8 Rest 2 min Row x 8 ****lowest number of reps/cal for each movement added together for total score
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Wednesday, September 30
Skill - Muscle up / progressions WOD - WITTMAN (7RFT) 15 KBS 53/35# 15 PC 95/65# 15 BJ 24" Tuesday, September 29
Strength - Deadlift Warmup 3@70% 3@80% 3+@90% WOD - 15 min amrap 3 Rope Climbs 9 Ring Dips 18 Front Rack Walking Lunges 105/75 L2 1 Rope Climbs 9 Banded Ring Dips (orange,red, or blue) 18 Front Rack Walking Lunges 85/55 L1 9 Rope Pulls 9 Tricep Dips 18 Front Rack Walking Lunges 65/35 Monday, September 28
WOD - FOR TIME FRAN - 21,15,9 Rx Thrusters 95/65 Pull-ups SKILL - GOAT WORK (we all have them :) so let's work hard to improve on at least one of them) Friday, September 25
Skill - Ring Dips WOD - 15min AmRap 5 Burpees 10 Box Jumps 24/20 15 KBS 53/35 Thursday, September 23
WOD - 7 rounds for max reps 1 min max rep squat cleans - 135/105 1 min max rep squat cleans - 155/115 1 min max rep squat cleans - 175/125 1 min max rep squat cleans - 195/135 1 min max rep squat cleans - 215/145 1 min max rep squat cleans - 235/155 1 min max rep squat cleans - 255/165 Rest 3 minutes after each round Score will be max weight competed x reps Wednesday, September 23
Strength - Bench Press WU 3@70% 3@80% 3+@90% WOD-12 min AMRAP Rx 4 Ring Muscle Ups 6 Push Jerks 135/95 24 DUs L2 4 Pull Ups 4 Ring Dips 6 Push Jerks 115/75 24 DUs L1 4 Banded Strict Pull Ups 4 Banded Ring Dips/Tricep Dips 6 Push Jerks 85/45 12 DU Progressions Tuesday, September 22
Skill - Rope Climb (L Sit, Legless, J loop, S Wrap WOD - 5 RFT 5 HSPU 10 Pistols (alt) 15 Calorie row 20 GHDSU 25 Tire Flips Monday, September 21
Strength - Back Squat (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 15 minute amrap Rx 6 Hang Power Clean 155/115 12 T2B 24 Wall Ball 20/14 L2 HPC - 115/75 Almost T2B WB - 16/12 L1 HPC - 75/35 Lying T2B WB - 14/10 Friday, September 18
Skill - ManMakers WOD - For Time 100 DU 50 Sit-ups 800m run 800m row 50 sit-ups 100 DU |
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