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Friday 10.30.20
WOD “Jumpin”, “Jumpin” 60/40 Cal Row 30/20 Cal Bike 20 C&J 155/105# **@ 15 Min go into...... Power Clean & Jerk EMOM x 10rds Set 1&2 @ 68% Set 3&4 @ 72% Set 5&6 @ 76% Set 7&8 @ 80% Set 9&10 @ 80-83% **based off 1RM C&J
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Wednesday 10.28.20
Skill 10 Min AmRap 25’ HS Walk 5/3 BMU 25’ HS Walk WOD “Paul Bunyon” (15 Min AmRap) 60 DU 20/15 Cal Bike 9 Deadlifts 275/185# Tuesday 10.27.20
StrengthPower Clean Technique (5 Sets) 2 Muscle Cleans 1 Pausing High HPC 1 Pausing HPC 1 Pausing Low HPC (All pauses 1 sec in each catch position) Set 1 @ 35% Set 2 @ 40% Set 3 @ 45% Set 4 @ 50% Set 5 @ @ 50-55% **based on PC 1RM WOD “Finish Line” 21.15.9 Power Clean 135/95 Bar Facing Burpee **Directly into 800m run Monday 10.26.20
Strength Back Squat Every 3 Min x 5 Rds 10@65% 8@72% 6@78% 4@83% 2@88% WOD (15 Min AmRap) “Fight Night” 20 Thrusters 20 Hang Power Snatch 20 Box Jump 20 OHS 20/15 Cal Row *BB 75/55# *BJ 24/20” Thursday 10.22.20
Active Recovery 25 Min Bike **Every 5 Min (5 sets) 5 Strict PU 100m Single Arm Farmer Carry (switch @50m) 20 Sec Hollow Hold *Post WOD Mobility* or *Open Gym* Wednesday 10.21.20
Strength/Skill Snatch Technique (On the 2:00 x 5 sets) 3 Snatch Grip PP 3 OHS 3 Snatch Balance Set 1 @ 50% Set 2 @ 55% Set 3-5 @ 60% % based off 1RM Snatch WOD “Karabel” 10RFT 3 Power Snatch (135/95#) 15 Wallball (20/14#) Tuesday 10.10.20
WOD 1 (16min AmRap) “Round and Round” Buy-in 50/35 Cal Bike **time remaining** 15 Box Jump Over (24/20”) 12 C2BPU 9 Double DB Clean (50/35#) WOD 2 “Think” 1000m run 50 GHDSU 10 Rope Climb **(partition as desired) Monday 10.19.20
Strength Front Squat E2MOM X 5rds 1 Pausing FS (3s in bottom) 1 FS Set 1 @ 60% Set 2 @ 63% Set 3 @ 66% Set 4 @ 69% Set 5 @ 72% % based on FS 1RM WOD “Down to Earth” 7Rds 200m run 7 Thrusters 95/65 7 Bar-Facing Burpee Friday 10.16.20
WOD “Helen” 3RFT 400m run 21 KBS (53/35) 12 Pull-up Strength - OHS E2MOM X 5rds 1 Pausing OHS 1 OHS Set 1 @ 60% Set 2 @ 65% Set 3 @ 70% Set 4 @ 75% Set 5 @ 75-80% **based off OHS 1RM Thursday 10.15.20
Active Recovery WOD 20 Min EMOM (Tabata :40 on / :20 off) Min 1 - Machine Cals Min 2 - Russian KBS Min 3 - Air Squats Min 4 - DU Min 5 - AbMat sit-ups *Post WOD Mobility* or *Open Gym* |
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