Tuesday 09.17.19
WOD "Fuller Circle"(For Time) 50/35 Cal Assault 125 DU 2k Row 125 DU 50/35 Cal Assault Gymnastics Conditioning *5 Min Cap* 20 Strict HSPU 40 DB Power Snatches (50/35)
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Monday 09.16.19
*Capacity Builder* In a 1:30 Window: 9 PC (115/85) 9 FS (115/85) 9 PJ (115/85) *Time Remaining: Max RMU Rest :30 Seconds In a 1:30 Window: 7 PC (135/95) 7 FS (135/95) 7 PJ (135/95) *Time Remaining: Max RMU Rest :30 Seconds In a 1:30 Window: 5 PC (155/105) 5 FS (155/105) 5 PJ (155/105) *Time Remaining: Max RMU Rest :30 Seconds In a 1:30 Window: 3 PC (185/135) 3 FS (185/135) 3 PJ (185/135) *Time Remaining: Max RMU ***after WU set interval clock 4rds 1:30//0:30 WOD "Master Splinter" 3 RFT (15) 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65) Friday 09.13.19
Gymnastic Skills21 Banded Good Mornings 25-50' Handstand Walk WOD "Tummy Time" 15-12-9-12-15 T2B DL (205/145) Barbell-Facing Burpees Thursday 09.12.19
Active Recovery & Mobility Wednesday 09.11.19
WOD"Always Remembered" **Teams of 2:** Buy-In: 2001 Meter Row 4 Rds 9 Rope Climbs 11 Bear Complexes (135/95) Buy-Out: 2977 Meter Row Tuesday 09.10.19
WOD "Road Trip"5RFT 15 KBS (70/53) 400m Run 40 DU Transition 5 Min *Gymnastic Conditioning* (6 Min AmRap) 1 Strict HSPU 1 Strict Pull-up 2 Strict HSPU 2 Strict Pull-ups 3 Strict HSPU 3 Strict Pull-ups ...keep climbing Monday 09.09.19
Strength/Skill *Tempo OHS 3 X 1 (Sets: 50.55.60% ) *Pausing OHS 3 X 1 (Sets: 65.70.75%) WOD "Hot Mess" 2 RFT 25 OHS (115/85) 35/25 Cal Assault Friday 09.06.19
Skill - RMU WOD “Charlie Horse" (For Time) WB 10.20.30.40.50 15/12 Cal Assault after each set *WB 20/14 Thursday 09.05.19
Active Recovery & Mobility Wednesday 09.04.19
Strength / Skill Block Clean Pull Block Clean High Pull Block Power Clean WOD "Fish Out of Water" (For Time) 2k Row Directly Into... 10 Rounds: 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats L2 125/75 L1 95/45, MPU |
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