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Tuesday, October 17
Strength - Bench Press 20 min to establish 1RM) WOD - For Time 5 Power Cleans 135/95 400m run 4 Power Cleans 155/105 300m run 3 Power Cleans 175/115 200m run 2 Power Cleans 195/125 100m run 1 Power Cleans 225/145 ***add weight after each run
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Monday, October 16Strength - Back Squats
(20 min to establish 1RM) WOD - 10 Min AmRap 10 Burpee 30 DU 1 Rope Climb Friday, October13
WOD - Ladder 1.2.3.5.5.6....... Buyin......50 Tire Flips (split) Deadlift 135/95 cal Ass pullup benchPress -135/95 burpee *****10 DU after each level Alt every level Thursday, October 12
Strength - Deadlift 5x2 70,75,80,85,90% WOD - 4RFT 30 Walking Lunge 80/50 25 Box Jump 24/20 20 WallBall 20/14 10 HSPU Wednesday, September 27
WOD - RANDY (For Time) 10 min cap Rx 75 Power Snatch 75/55 Scaled 55/35 EWOD - For Time 800m run 20 Cal AAB 800mrow Tuesday, October 10
Skill - Ring Dips EWOD - For Time 800m run 50 Sit-ups 600m run 40 Sit-ups 400m run 30 sit-ups 200m run 20 sit-ups 100m run 10 sit-ups Monday, October 9
Strength - Front Squats WU 5x2 70,75,80,85,90% WOD - Death By Squat Clean ( 1.2.3..4.5.6........keep climbing Squat Clean 135/95 ****start with 1 rep and increase by 1 rep in each minute until you can no longer complete reps in the minute L2 - Squat Clean - 115/75 L1 - Squat Clean 85/45 Friday, October 6
Partner WOD 60/50cal AAB 150 DU's 1600m Row 800m run 1600m Row 150 DU's 60/50 cal AAB ****split everything ****run together Thursday, October 5
Skill - DU 5 Min AmRap Climb The Ladder - 10 Min Cap 1.2.3.4.5.6.7.8.9.10..... HSPU Deadlift 225/155 T2B Rest 5 Min WOD 2 - 10 Min AmRap 4 HPC 135/95 8 Push-ups 12 Goblet Squat 70/53 |
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