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Tuesday 10.01.19
Strength WU **Power Clean** On the 1:30x 6 Sets: 1 Clean Pull 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 60.63.66% of 1RM Clean Sets 4-6: Build to a Heavy Complex WOD. "Ecod" 4 Min AmRap x 3 15 Burpee Box Jump Over (24"/20") 21 Power Clean 27/21 Calorie Row Rest 4 Minutes Between *Round 1: 135/95 *Round 2: 115/85 *Round 3: 95/65
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Monday 09.30.19
*Snatch Technique (A) Snatch Drop Snatch Balance *Snatch Technique (B) Snatch Balance WOD (12 Min Cap) "Snake Bite" 21-15-9 Squat Snatch (95/65) C2BPU *After completion, until the 12:00... Snatch Build to a Heavy Single Friday 09.27.19
WOD"Gut Feeling" 16 Min AmRap 12 HPC (155/105) 12 Burpee Box Jump Overs (24/20) 12 PJ (155/105) 12 BMU L2 (125/75) L1 (95/45) (20/12”) Capacity Builder *3 Sets For Time* 20/15 Cal Assault 15 DL (225/155) 15 T2B *Rest 2 Minutes Between Sets Thursday 09.26.19
Active Recovery Fun :) Post FUN Mobility Wednesday 09.25.19
Strength *Front Squat* E2MOM x 5 Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% WOD "Workaholic" 3Rds 30/20 Cal Row 15 C2BPU Directly Into... 3Rds 20 Alt DB Snatches (50/35) 15 Thrusters (95/65) Tuesday 09.24.19 WOD
"Pineapple Express" Part A (On the 0:00) For Time (12 Minute Cap): 50/35 Cal Bike 50 Strict HSPU Rest 3 Min "Pineapple Express" Part B (On the 15:00) For Time (12 Minute Cap): 35 GHDSU 100' HS Walk 25 GHDSU 75' HS Walk 15 GHDSU 50' HS Walk Rest 8 Min "Pineapple Express" Part C (On the 35:00) 3 Rds 200M Run 21 Lateral Barbell Burpees Monday 09.23.19
*Capacity Builder* 5 Sets 40 Unbroken Double Unders 40% Unbroken Ring Muscle-Ups WOD "Bartender" 5RFT ( 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 L2 95/65 L1 65/35 Friday 09.19.19
Strength Snatch Technique *On the 1:30 x 5* 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Sets: 50-55-60-60-60% 1RM Snatch WOD "Air Conditioning" On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (50’s/35’s) 20 Wallballs (20/14) 20/15 Calorie Row Thursday 09.19.19
Active Recovery WOD Post WOD Mobility Wednesday 09.18.19
WOD "Bar Crawl" (Teams of 3) 7 Min AmRap Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes 7 Min AmRap 50 Front Squat (135/95) 50 Front Squat (155/105) AMRAP Front Squat (185/135) Rest 3 Minutes 7 Min AmRap 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *Capacity Builder* (3 Rds) 2 Minute Window: 15/12Cal Row 10 C2BPU Max WB (20/14) *Rest 30 Seconds Between Rounds |
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