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Friday, September 30
Skill / Strength - 20 min open gym Partner WOD - For Time 2000m row - switch every 200m 200 DU - switch every 25 2000m run - switch every 200m ****max effort
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Thursday, September 29
Skill - TGU 3x4 (increase weight each set) WOD - 20 Min EMOM 1st Min 2 DL, 2 FS, 2 PJ (AHAP) 2nd Min 10 T2B Wednesday, September 28
Strength - Deadlift WU 5@ 75% 3@85% 1+@95% WOD - 7 Min AmRap 7 HPC (AHAP) 7 Deficit Push-ups (45/25# plate) 7 Box Jumps 30/24 Tuesday, September 27
Skill - 5 Min Partner AmRap DU - Switch every 50 (score is total reps) Partner WOD - For Time 800m run with 45/25# plate 80 wall ball 20/14 50 Air squats 60 Burpees 50 Air Squats 40 SDHP 115/75 50 Air Squats 800m row *****split all reps, switch out carrying plate on run Monday, September 26
Strength - Press WU 5@ 75% 3@85% 1+@95% WOD - For Time 21,15,9 OHS 95/65 Pull-up Thursday, September 22
Skill - Ring Dips WOD 1 - 6 Min AmRap 10 Front Rack Walking Lunges 135/95 10 T2B Rest 3 WOD 2 - 3 Thrusters 135/95 6 Burpee over bar Rest 3 WOD 3 - 6 Min AmRap 10 Tire Flip 100m run Wednesday, September 21
Strength - Bench Press WU 5@ 75% 3@85% 1+@95% WOD - 10 Min AmRap Rx 5 Man Makers 100/60 50 DU 100m Farmer Carry 100/60 L2 5 Man Makers 80/40 25 DU 100m Farmer Carry 80/40 L1 5 Man Makers 60/20 25 DU Progression 100m Farmer Carry 60/20 Tuesday, September 20
Skill - Strict Pull-ups 3x10 WOD - For Time (2rds) 400m run 10 Power Snatch 135/95 20 Front Squats 135/95 30 Deadlifts 135/95 40 Cal row 50 MBSU 20/14 Monday, September 19
Strength - Back Squat WU 5@ 75% 3@85% 1+@95% WOD - For Time 21,15,9 Rx HPC 115/85 Burpee Box Jumps 24" ****200m run after each rd L2 HPC 85/55 Burpee Box Jumps 20" ****200m run after each rd L1 HPC 65/35 Burpee Box Jumps 12" ****200m run after each rd |
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