Friday, October 17
Strength - Bench Press (remember 90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - Partner Trio - 3 RFT Partner A 400 Run Partner B 400 Row Partner C 50 sit-ups ***each team member completes 3 rounds. You will move to next station when team member is finished at that station. While waiting, you will hold plank position.
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Thursday, October 16
Skill - GOAT Work WOD1 - 3RFT 25 Power Snatch (95/65) 25 Push Ups –Rest 3 mins– WOD 2 - 3RFT 20 GHD Sit-ups 20 Box Jumps (24/20) –Rest 3 mins– WOD 3 - 3RFT 15 Toes to Bar 15 HSPU Wednesday, October 15 Strength Back Squats or Front Squats (remember 90% 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 3.6.9.12.15......(12 min amrap) Power Cleans 185/135 Burpees L2 135/85 L1 85/35 Tuesday, October 14
SKILL - parallette pass thru's 3x10 WOD - Main CrossFit (4RFT) Rx 20 Deadlifts (225/135) 30 Wallballs (20/14) 40ft Handstand walk L2 - DL (155/95) WB (16/12) 40sec HS hold L1 - DL (125/65) WB (14/10) HS Hold Monday, October 13
Strength - Press (90% of 1rm) Warmup 5@65% 5@75% 5+@85% WOD - Main CrossFit (For Time) Rx 100 DU 21 Front Squat 115/85 21 Push Press 115/85 100 DU 15 Front Squat 115/85 15 Push Press 115/85 100 DU 9 Front Squat 115/85 9 Push Press 115/85 L2 - 50 DU, 95/65 L1 - 25 Progression DU, 65/35 Friday, October 10
Strength - Deadlift 5@65% 5@75% 5+@85% WOD - 10 min AmRap Buy in - 5x Rope climbs 5 C2B Pull-up 5 Deadlift 225/155 5 HSPU (1 mat) L2 pull-up, DL - 185/115 (2 mat) L1 asst pull-up,DL - 135/75, modified HSPU Thursday, Oct 9
Skill - handstand holds, HSPU, hand stand walk WOD - For Time 1 mile run 29 air squats 29 push-ups 29 sit-ups 1 mile run Wed, Oct 8
Strength - Bench Press 5@65% 5@75% 5+@85 WOD - 3RFT 30 Double Unders 20 Burpees 10 Power Snatch 135/95 L2 105/65 L1 DU Progression 75/35 Tuesday, Oct 7
Skill - T2B & K2E WOD - 5RFT 15x KBS 53/35 15x Ring dips 400m run L2 35/26, banded L1 26/13, tricep dips Monday, Oct 6
Strength - Back Squat or Front Squat WOD 1 - 5 min amrap (reps) Box Jumps 24/20" L2 20/18" L1 18/12" Rest 3 min WOD 2 - 5 min EMOM 10 Thrusters 105/75 L2 95/55 L1 75/35 |
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