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Thursday 10.01.20
Active Recovery WOD(20 Min AmRap) 15 Cal Machine 30 Russian KBS 53/35# 60sec Hollow Hold (accumulated) *Post WOD Mobility or Open Gym
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Wednesday 09.30.20
WOD “Diddly Squat” 3RFT 800m run 20 T2B 10 Front Squats 175/125# Tuesday 09.29.20
Strength Double Overhand Deadlift WU 5 x 3 Set 1 @ 70% Set 2 @ 75% Set 3.4.5 @ 80% **based of DL 1RM WOD “Belt Buckle” 1000m row 30 Deadlift 225/155# 50 Bar-facing Burpee Monday 09.28.20
Strength WU Back Squats EMOM X 5 - 2 BS Rest 1 Min EMOM X 5 - 1 BS Set 1 - 70% - 2BS Set 2 - 73% - 2 BS Set 3 - 76% - 2 BS Set 4 - 79% - 2 BS Set 5 - 82% - 2 BS Rest 1 Min Set 6 -84% - 1 BS Set 7 - 87% - 1 BS Set 8.9.10 (87-96%) ***based off BS 1RM WOD On The 4:00 x 5 Rds “Wiped Clean” 30 Air Squats 15/12 Cal Bike 7 C&J 115/85 Friday 09.25.20
WOD “Big Drip” (20 Min AmRap) 200m run 12/9 Cal Assault 12 C2BPU 12 Single Arm DB Snatch (50/35) Strength Power Snatch Wave (9 Sets of 1) Rest as needed Based on snatch 1RM **WU Set 1 - 73% Set 2 - 76% Set 3 - 79% Set 4 - 76% Set 5 - 79% Set 6 - 82% Set 7 - 79% Set 8 - 82% Set 9 - 85% Thursday 09.24.20
*Active Recovery WOD3 Mile Run or 6000m row or 300 Cal Bike ***you may split between the 3 *Post WOD Mobility or *Open Gym Gymnastic Stamina
E2MOM X 5 8 Bar-Facing Burpee 20 DU Max Kipping HSPU in remaining time WOD “UFO” 5 Min AmRap *80 walking lunge *200m Single DB run 50/35 *Time remaining - max calorie row Rest 5 Min 5 Min AmRap *40 Single DB walking lunge 50/35 *200m Single DB run 50/35 *Time remaining - max calorie row Rest 5 Min 5 Min AmRap *20 Double DB walking lunge 50/35 *200m Single DB run 50/35 *Time remaining - max calorie row Skill/Strength
*BMU Stamina* (5rds) *35% of Max BMU *3 Power Cleans **Rest 2 Min between sets *Set 1 - 35% of Max BMU + 3 PC @73% *Set 2 - 35% of Max BMU + 3 PC @76% *Set 3 - 35% of Max BMU + 3 PC @79% *Set 4 - 35% of Max BMU + 3 PC @82% *Set 5 - 35% of Max BMU + 3 PC @85% WOD “Pipe Down” 21.15.9 Power Cleans 95/65 HRPU Directly into... 21.15.9 Push Press 95/65 T2B Monday 09.21.20
Gymnastics Part A (0:00-7:30) Rds for Quality: *5 Pausing Scapular HSPU (1s @ top) *30’ Reverse Bear Crawl *5 Box Pistols (each leg) Part B (7:30-15:00) Rds for Quality: *5 Tempo Eccentric Kipping HSPU *30sec Dip Support on Rings *10 Alt Pistols WOD “Dodgeball” 10RFT 15 Wallballs 20/14# 200m run WOD
“Litter Box” 3rds 3 Burpee Box Jumps 6 Double DB Squats 9 Deadlifts *50/35 Cal Row 3rds 3 Burpee Box Jumps 6 Double DB Squats 9 Deadlifts *50/35 Cal Row 3rds 3 Burpee Box Jumps 6 Double DB Squats 9 Deadlifts BJ 24/20” DB 50/35’s x 2 DL 155/105# Strength Snatch Complex (4 sets) 1 Power Snatch 1 OHS 1 Squat Snatch |
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