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HaPpY Wednesdsy

10/31/2017

0 Comments

 
Wednesday, November 1

Skill - Rope Climb

WOD - 5 RFT
15/12 Cal Ass
10 Burpee BJ 24/20
5 Man Makers 90/50

0 Comments

MAX REP TUESDAY

10/30/2017

0 Comments

 
Tuesday, October 31

Strength -(10 time cap with partner) work up to a heavy complex of / 1 Squat snatch, 1 OHS, 1 Hanging Squat Snatch

WOD - 2rds for reps
3 min - Max Cal Row
2 min - Max Wall Ball 20/16#
1 min - Max Pull-ups
1 min rest
0 Comments

HANGING WITH MR CLEAN MONDAY

10/29/2017

0 Comments

 
Monday, October 30
Strength - Back Squat
8@60%
6@70%
4@80%
2@90%

WOD -4RFT
Rx
400m run
10 HPC 135/95

L2 115/75
L1. 85/45
0 Comments

AWARENESS FRIDAY

10/26/2017

0 Comments

 
Friday, October 27
WOD - 5K (Wear Pink)
0 Comments

AROUND THE WORLD THURSDAY

10/25/2017

0 Comments

 
Thursday, October 26

Skill - Ring Dips

WOD - 30 Min EMOM (5rds)

Min 1 - 15 Wall Ball 25/16
Min 2 - 10 GHDSU
Min 3 - 15 KBS 53/35
Min 4 - 10 Cal Assault
Min 5 - 100 M run
Min 6 - Rest
0 Comments

THRUSTER WEDNESDAY

10/24/2017

0 Comments

 
Wednesday, October 25

Strength - OHS
(20 Min to establish 1RM)
(may come from rack)

WOD - 10 Min AmRap
25 Thrusters 45/35
1 RC

0 Comments

SHORT BURST TUESDAY

10/23/2017

0 Comments

 
Tuesday, October 24
Skill - Pistols
​
WOD 1 - For Time (5)
50 BBJ 24/20"

Rest (3)

WOD 2 - For Time (5)
50 T2B

Rest (3)

WOD 3 - For Time (5)
50 FS (95/65)

0 Comments

DEATH BY GYMNASTICS FRIDAY

10/19/2017

0 Comments

 

Friday, October 20

Strength - Front Squat
20 min to establish 1RM)

WOD - 30 Min EMOM
Bar MU
****increase 1 rep each minute until no longer able to get the reps in the minute

HSPU
****increase 1 rep each minute until no longer able to get the reps in the minute

T2B
****increase 1 rep each minute until no longer able to get the reps in the minute
​
(Running clock, once you are unable to get the required reps in a minute, move to the next movement)

0 Comments

MAX PRESS THURSDAY

10/18/2017

0 Comments

 
Thursday, October 19​
Strength - Press
(20 min to establish 1RM)

WOD - 3RFT
3 Rds
-5 Strict Pull-ups
-10 HR Push-ups
-15 Air Squats

10 Push Jerk 135/95
0 Comments

DEAD MAX WEDNESDAY

10/17/2017

0 Comments

 
Wednesday, October 18
Deadlift
20 min to establish 1RM)

WOD - For Time
21.15.9
Cal Row
KBS 53/35
Pull-up
GHDSU

0 Comments
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