Tuesday, October 18
Skill - Strict Pull-ups (2x10) WOD - For Time 5rds 20 DU 1 Rope Climb ****400m run 21,15,9 Deadlift 185/115 Burpees over bar ****400m run 21,15,9 Thrusters 95/65 Pull-ups **** one bar
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Monday, October 17
Strength - Back Squats 5@65% 5@75% 5+@85% WOD - OPEN 15.4 (8 min AmRap) Rx 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds Scaled 10 push press 95/65 10 cleans 115/75 Friday, October 14
SUPPORT THE FIGHT FRIDAY 5K WOD ****rain or shine - we have a backup plan :)) *****everyone welcome!! Thursday, October 13
WOD 1 - 5 Min AmRap 500m row 10 Bench Press 115/75 Rest 3 WOD 2 - 5 Min AmRap 100m farmer carry 100/60 5 Burpee Rest 3 WOD 3 - 5 Min AmRap 2 TGU 35/26 2 Rope Climbs Rest 3 WOD 4 - 5 Min AmRap 10 Slams 35/25 10 GHDSU Wednesday, October 12
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD - 10 Min EMOM Barbell Complex (AHAP) 3 Deadlift 2 HPC 2 Front Squat Tuesday, October 11
Skill - Strict Pull-ups WOD - For Time Rx 3rds 100m run 25 Unbroken Wall Balls 20/14 (5 burpees each time you break) ****800m run 3rds 15 Push Jerk 115/75 25 Box Jumps 24/20" *****100 DU Monday, October 10
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 12 Min AmRap Rx 21 KBS 70/53 15 Squat Clean 135/95 9 Ring Dips L2 21 KBS 53/35 15 Squat Clean 105/65 9 Banded Ring Dips (red/blue) L1 21 KBS 35/18 15 Squat Clean 75/35 9 Tricep Dips Friday, October 7
WOD - Partner (2RFT) 6 Rope Climbs (alt each climb) 60 Deadlift 225/135 (alt every 10) 60 Box Jump 24/20" (alt every 10) 1600m row (alt every 400) Thursday, October 6
Skill - TGU WOD - 3RFT Rx 800m run 5 Manmaker 100/60 10 Front Squat 185/115 L2 800m run 5 Manmaker 80/40 10 Front Squat 155/85 L1 800m run 5 Manmaker 60/20 10 Front Squat 115/45 Wednesday, October 5
Strength - Back Squats (Deload) 5@40% 5@50% 5@60% WOD - 10 Min Cap Buy-in - 50 DU 1.2.3.4.5.... Power Snatch 2.4.6.8.10 Ring Dip Increase each rd......score is total reps |
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