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Friday, October 30
Strength - Squat Clean 5@55% of 1RM 3@65% 3@75% 1@85% 1@95% WOD - 15min time cap (increase 1 rep each round) Rx 1 Deadlift 315/225 1 HSPU L2 DL 255/165 HSPU (1 mat) L1 DL 185/95 Mod HSPU *****score is rounds complete plus reps
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Thursday, October 29
WOD - Partner Surprise :)) Wednesday, October 28
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 15 Min AmRap Rx 9 Ring Dips 9 Hang Power Snatch 75/55 9 Burpee Over The Box 24" L2 9 Banded Ring Dips (orange or red) 9 Hang Power Snatch 65/45 9 Burpee Over The Box 20" L1 9 Banded Ring Dips or Tricep Dips 9 Hang Power Snatch 55/25 9 Mod Burpee Over The Box 12" Tuesday, October 27
Skill - Muscle Up / transitions WOD - For Time Rx 800m run 50 Wall Balls 25/20 800m run 50 T2B 800m run L2 800m run 50 Wall Balls 20/16 800m run 50 Almost T2B 800m run L1 800m run 50 Wall Balls 16/10 800m run 50 Lying T2B 800m run Monday, October 26
Strength - Press (Deload) WOD - 5 min amrap x 3 Rx 10 HRPU 7 Power Snatch 135/95 4 OHS 135/95 L2 10 HRPU 7 Power Snatch 105/65 4 OHS 105/65 L1 10 HRPU 7 Power Snatch 75/35 4 OHS 75/35 ***rest 1 min in between each amrap ****running round total Friday, October 23
Strength - Push Jerk 5.3.3.1.1.1 WOD - 15 min amrap 1 pull-up 1 push-up 1 air squat 1 sit-up *****increase 1 rep each round Thursday, October 22
Skill - Snatch Drills WOD - AmRap (reps) (4 rounds) 1 min max Slams (35/25#) 1 min max Box jumps (24/20") 1 min max Burpees 1 min max KBS (53/35#) 1 min rest Wednesday, Oct 21
Strength - Bench Press WU 5@40% 5@50% 5@60% WOD - 3RFT Rx 400m run 10 Deadlifts 255/185 25 Sit-ups 50 DU L2 400m run 10 Deadlifts 185/135 25 Sit-ups 25 DU L1 400m run 10 Deadlifts 135/85 25 Sit-ups 25 DU progressions Tuesday, October 20
WOD - Holleyman (30 rounds) Rx 5 Wall Ball 20# 3 HSPU 1 Power Clean 225/155# L2 5 Wall Ball 16# 3 HSPU (1 mat) 1 Power Clean 185/115# L1 5 Wall Ball 10# 3 HSPU (hold/2mats) 1 Power Clean 135/75# Monday, October 19
Strength - Back Squat (Deload) 5@40% 5@50% 5@60% WOD - Rahoi (12 min amrap) Rx 12 Box Jumps 24" 6 Thrusters 95/65# 6 Bar Facing Burpees L2 12 Box Jumps 20" 6 Thrusters 75/45# 6 Bar Facing Burpees L1 12 Box Jumps 12" 6 Thrusters 55/25# 6 Mod Bar Facing Burpees |
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