Friday, September 16
Skill - GOAT Work WOD 1 - 5 Min EMOM 3 Power Cleans 155/115 5 Box Jumps 30/24" Rest 3 Min WOD 2 - 5 Min AmRap 10 Wall Ball 20/16 1 Rope Climb Rest 3 min WOD 3 - For Time 5 Burpee 800 Min Row 5 Burpee
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Skills - HSPU
WOD - Ladder For Time 10.9.8.7.6.5.4.3.2.1 RX Deficit Push-ups Deadlifts 205/135 C2BPU L2 HR Push-ups Deadlifts 155/95 Pull-up L1 MOD HR Push-ups Deadlifts 115/65 Banded Strict PU Wednesday, September 14
Strength - Deadlift WU 3@70% 3@80% 3+@90% WOD - 3RFT Rx 5 Power Snatch 155/105 100m DB Farmer Carry 100/60 5 OHS 155/105 10 Tire Flips L2 5 Power Snatch 105/65 100m DB Farmer Carry 80/40 5 OHS 105/65 10 Tire Flips L1 5 Power Snatch 65/25 100m DB Farmer Carry 60/20 5 OHS 65/25 10 Tire Flips Tuesday, September 13
Skill - Pistols WOD - For Time 100m run 90 DU 80 Squats 70 Situps 60 Jump PU 50 KB Front rack walking lunge 53/35 40 KBS 53/35 30 Box Jumps 24/20" 20 T2B 10 Burpee Monday, September 12
Strength - Press WU 3@70% 3@80% 3+@90% WOD - 5 Rounds for Reps Rx 3 Bar Muscle Ups 100m run Max Effort Push Jerk 175/115 L2 3 Modified Bar Muscle up 100m run Max Effort Push Jerk 135/85 L1 9 Pullups/9Dips 100m run Max Effort Push Jerk 105/55 ****When bar is dropped, start next rd. Score is PJ running total Friday, September 9
HERO WOD - Ralph (4 RFT) 8 DL 255/175 16 Burpee 3 Rope Climb 600m British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. Thursday, September 8
Strength - Bench Press WU 3@70% 3@80% 3+@90% WOD - Tabata Trio Wall Ball x 8 (20/14) Rest 2 Minute Cal Row x 8 Rest 2 Minute Box Jumps x 8 (24/20) *** score = running total Wednesday, September 7
Skill - Rope Climb WOD - 3 RFT (15) 8 Power Cleans 185/135 16 KBS 70/53 32 DU L2 8 Power Cleans 155/95 16 KBS 53/35 32 DU L1 8 Power Cleans 115/55 16 KBS 35/18 16 DU Progressions Tuesday, September 6
Strength - Back Squat (90% 1RM) WU 3@70% 3@80% 3+@90% WOD - 10 Min AmRap 10 Thrusters 95/65 10 Burpee |
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