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Wednesday, November 1
Skill - Rope Climb WOD - 5 RFT 15/12 Cal Ass 10 Burpee BJ 24/20 5 Man Makers 90/50
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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 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 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 Wednesday, October 25
Strength - OHS (20 Min to establish 1RM) (may come from rack) WOD - 10 Min AmRap 25 Thrusters 45/35 1 RC 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) 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) 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 Wednesday, October 18
Deadlift 20 min to establish 1RM) WOD - For Time 21.15.9 Cal Row KBS 53/35 Pull-up GHDSU |
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