Active Recovery WOD
**20 Min AmRap** 800m run 50’ Single DB OH Walking Lunge 30 AbMat Sit-ups 2 RC **Post WOD Mobility** or **Open Gym**
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Wednesday 09.16.20
Gymnastics Stamina E2MOM X 3rds 12/9 Cal Bike Max RMU in time remaining Strength “Big Clean Complex” *Every 5 Min x 6rds* High Hang Sqt Clean Hang Squat Clean Squat Clean *Push Press High Hang Sqt Clean Hang Squat Clean Squat Clean *Push Jerk High Hang Sqt Clean Hang Squat Clean Squat Clean *Split Jerk (Start 45-50% of Clean 1RM) (Build to a heavy complex) Tuesday 09.15.20
WOD “Do Less” 3000m bike 2000m row 150 DU 50 T2B **Midline** 1:00 L Sit Hold 2:00 Hip Ext Hold 3:00 Active Air Squat Hold Monday 09.14.20
Skill Strict Gymnastics (7 Min Quality Rds) 2 Wall Walks 20sec wall facing HS hold 10 Pistols (5/5) ************* WOD “Speed Demon” 3 Min AmRap x 4 Rds (3 Min rest between) 200m run 15 Bar Facing Burpee *Max OHS 65/45 200m run 12 Bar Facing Burpee *Max OHS 75/55 200m run 9 Bar Facing Burpee *Max OHS 95/65 200m run 6 Bar Facing Burpee *Max OHS 115/85 Friday 09.11.20
PWOD “Always Remembered” *Buyin 2001m row (4rds) 9 Rope Climb 11 Cluster (135/95) *Buyout 2977m row Or Individual “Always Remembered” *Buyin 2001m row (4rds) 9 Clusters (135/95) 11 Strict PU Thursday 09.10.20
Active RecoveryWOD 2Rds 1000m row 100m farmer carry (Double DB) 800m run 100m front rack carry (Double DB) **Post WOD Mobility or *OPEN GYM* Wednesday 090920
Strength E2MOM X 5 Build to a heavy unbroken complex 3PC 3 FS 3 PJ %based on 1RM C&J *Set 1 @ 60% *Set 2 @ 65% *Set 3-5 Build to a heavy WOD “20 Questions” 20 Power Cleans 20 Thrusters 20 Push Press 20 HP Snatch 20 OHS 20 Front Squat **on the Min - 4 burpees Rx 95/65# L2 75/45# L1 55/25# Tuesday 09.08.20
WOD “OCHO” On the 4:00 x 8rds 20/15 Cal row 200m run Midline Tabata x 8 Plank 20:20 Friday 09.04.20
Strength Clean and Jerk EMOM X 4 1 Clean Pull 1 Hang Squat Clean 1 Front Squat Rest 1 Minute EMOM x 4 1 Hang Squat Clean Rest 1 Minute On the 2:00 x 3 3 Front Squats (From the Rack) WOD 3 RFT 2 RC 30 Deadlift 95/65 25 Slams 35/25 20 Sledgehammer Thursday 09.03.20
Active Recovery WOD 100 Cal Bike 100 DU 100 Cal Row 100 DU Post WOD Mobility ir OPEN GYM |
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