Friday, October 16
Skill - ManMakers WOD - Climbing DT (5RFT) Rx 12 Deadlift 155/105 9 HPC 155/105 6 Jerk 155/105 2 Rope Climbs L2 12 Deadlift 125/75 9 HPC 125/75 6 Jerk 125/75 1 Rope Climbs L1 12 Deadlift 85/35 9 HPC 85/35 6 Jerk 85/35 3 rope pulls or 1 knotted climb
0 Comments
Wednesday, October 14
Strength - Deadlift WU 5@75% 3@85% 1+@95% WOD - 14 min EMOM Even minute - 12 Box Jump 24/20 Odd minute - 12 Burpees Tuesday, October 13
Skill - Rope Climb WOD 1 - 8 min amrap 10 HSPU 10 cal row 2 min rest WOD 2 - 8 min amrap 10 MBC 25/16 10 MB Sit-ups 25/16 2 min rest WOD 3 - 8 min amrap 10 Pull-ups 24 DU Monday, October 12 Strength - Press WU 5@75% 3@85% 1+@95% WOD - 2RFT 25 HPC 95/65 25 Front Squats 95/65 25 Push Press 95/65 Thursday, October 8 Skill 800m run for time Rest 800m row for time WOD - 5RFT Buy-in 20 tire flips 400m run 15 Pull-ups 15 KBS 53/35 Buy-out 20 tire flips Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD - 15 min amrap Rx 10 Heavy Wall Ball 30/20# 10 Burpee 100m run L2 WB 25/16# Burpee 100m run L1 WB 16/10# MOD Burpee 100m run Tuesday, October 6
EWOD - tabata DU x 8 Rest 5 min WOD - Max Weight EMOM With a running clock, every minute perform 1 lift and add 10# women / 20# men Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift to comments. Monday, October 5
Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - 10 Min AmRap Rx 10 OHS 115/75 10 T2B L2 10 OHS 95/55 10 Almost T2B L1 10 OHS 75/35 10 Lying T2B Friday, October 2 WOD - For Time Skill - Med Ball Cleans 30 GHDSU 15 DL 255/155 24 GHDSU 12 DL 18 GHDSU 9 DL 12 GHDSU 6 DL 6 GHDSU 3 DL L2 GHDSU DL 205/105 L1 MBSU DL 175/75 |
Archives
January 2021
Categories |