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Monday, October 31.
Strength - Back Squats WU 3@70% 3@80% 3+90% WOD - 12 Min EMOM Rx Min 1 - 30 DU Min 2 - 10 Clusters 115/75 Min 3 - 1 Legless RC L2 30 DU 10 Clusters 95/55 1 RC L1 15 DU Progression 10 Clusters 75/35 1 KRC / 3 pulls Friday, October 28
STRENGTH - HPC (20 Mins to establish 1RM) WOD - 12 Min AmRap 10 Tire Flips 10 HR Pushups 10 HPC 95/65 Thursday, October 27
Skill - Wall Climbs WOD 1 - 5RFT 1 rope climb 20 DU Rest 3 Min WOD 2 - 3RFT 15.10.5 Snatch (95/65, 135/95, 185,135) 10 Bar Facing Burpees Wednesday, October 26
Strength - Deadlift WU 5@65% 5@75% 5+@85% WOD - 10 Min EMOM Even - 100m sprint Odd - 20 Wall Balls 20/14 Tuesday, October 25
Skill - GOAT Work HERO WOD - HAMMER 5RFT Rx 5 Power Cleans 125/95 10 Front Squats 5 Jerks 20 Pull-ups ****90 sec rest between each rd Monday, October 24
Strength - Press WU 5@65% 5@75% 5+@85% WOD - 9 Min AmRap Rx Buy in - 5 Rope Climbs 3 Ring Muscle Up 5 HSPU 7 Box Jump 30/24" L2 Buy in - 3 Rope Climbs 3 Mod Ring MU 5 HSPU (1 Mat) 7 Box Jumps 24/20" L1 Buy in - 3 KRC / 9 rope pulls 3 Ring PU / Mod PU 5 Mod HSPU 7 Box Jumps 20/12" WU 400m run 10 PT 10 GM 10 Arm Circle forward/backward 10 squats (3sec pause) 10 push-ups 10 step ups (each) 10 ring rows 10 pull-ups 30 sec HS Hold Friday, October 21
STRENGTH - Front Squats 3x5 (WU, 60%, 70%, 80%) WOD - 3RFT Rx 5 Burpee Bar Muscle Ups 10 Ring Dips 20 Pistols (alt) 100m run L2 5 Burpee Mod Bar Muscle Ups 10 Ring Dips (thin band) 20 Plate Pistols (alt) 100m run L1 5 Burpee PU 10 Tricep Dips / Banded 20 Mod Pistols (alt) 100m run Thursday, October 20
HERO WOD ABBATE - For Time 1 mile run 21 C&J 155/105 800m run 21 C&J 1 mile run ****GOAT WORK AFTER IF TIME PERMITS AFTER WOD Wednesday, October 19
Strength - Bench Press (2-5#....take 90%) WU 5@65% 5@75% 5+@85% WOD - 10 Min AmRap Rx 10 KBS 70/53# 10 MB GHDSU 20/14 10 Box Jump Over 30/24" L2 10 KBS 53/35# 10 GHDSU 10 Box Jump Over 24/20" L1 10 KBS 35/18# 10 MBSU 20/14 10 Box Jump Over 20/12" |
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