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Friday, October 31
Strength - Press (90% of 1RM) Warmup 5@75% 3@85% 1+@95% WOD - 10 RFT (3 partners) 100m row 100m run 10 Burpee ****each partner does all 3 movements per round
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Thursday, October 30
Skill - Tire Flips WOD - 3RFT 800m run 15 Front squats 135/95 30 GHD sit-ups L2 - FS 105/65 L1 - FS 75/35 Wednesday, October 29
Strength - Deadlifts (90% of 1RM) Warmup 5@75% 3@85% 1+@95% WOD - 12 min amrap 20 pistols (alt) 30 DU 400m L2 plate pistols, 15 DU L1 asst pistols, 30 DU progressions Tuesday, October 28
Skill - rope climb WOD - 4 RFT Rx 200m run 18 Slams 35/25 15 C2B 12 KB Swing 53/35 9 HSPU (no mat) L2 200m run 18 Slams 25/20 15 Pull-ups 12 KB Swing 44/26 9 HSPU (1 mat) L1 200m run 18 Slams 15/10 15 Banded Pull-ups 12 KB Swing 26/13 9 HSPU (2mats or modified) Monday, October 27
Strength - Bench Press (90% of 1RM) Warmup 5@75% 3@85% 1+@95% WOD - 15 min EMOM Rx Deadlift (155/105) Hang Power Clean Front Squat Push Press L2 115/75 L1 75/35 Friday, October 24 Strength - Back Squat (90% of 1RM) Warmup 5@75% 3@85% 1+@95% WOD - Tag Team Burpees 200 Burpees Thursday, October 23
WOD - Filthy 50 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 KBS 35/26l# 50 Walking Lunges 50 K2E 50 Push Press, 45/35# 50 GHD Hip Extensions 50 Wall Balls 20/14# 50 Burpees 50 DU Wednesday, October 22
Strength - Press (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 15 min amrap Rx 3 rope climb 6 S2OH 135/95 9 C2B L2 1 rope climb 6 S2OH 115/75 9 pull ups L1 9 rope pulls 6 S2OH 75/35 9 Banded or Jump PU Tuesday, October 21
Skill MB Clean WOD - 3RFT 50 MB Clean 20/14 800m run L2 - 16/12 L1 - (25 MBC) 14/10 Monday, October 20
Strength - Deadlift (90% of 1RM) Week 2 Warmup 3@70% 3@80% 3+@90% WOD - 21,15,9 Rx Deaflifts 225/155 Burpees L2 155/95 L1 115/65 Rest 5 minute 800m run (For Time) |
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