Wednesday 10.14.20
Strength - Thruster E2MOM x 10 2 Reps **increase weight each set **build to a heavy set of 2 over 10 Rds WOD 21.15.9 Cal Bike Burpee Pull-up
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Tuesday 10.13.20
Strength Jerk Balance Complex (3 Sets) 3 Jerk Balances 1 Pausing Split Jerk (1 sec pause) **rest as needed between sets Set 1 - 35% of 1RM C&J Set 2&3 - 35-45% of 1RM C&J WOD “Push Pop” 4RFT 400m Row 5 RMU 20/15 Cal Bike 10 Jerks 155/105 Monday 10.12.20
Strength **Clean Position A 3 sets: 3-Pause Clean DL (Rest as needed between sets) All pauses are 1 sec Pause 1 - 2” off floor Pause 2 - knee Pause 3 - mid-thigh % based on 1RM clean 80%,85%,90% **Clean Position B 3 sets: 3 position clean high pull (Rest as needed between sets) *Positions are top down Position 1 - mid thigh Position 2 - knee Position 3 - 2” from floor % based on 1RM clean 60%,65%,70% **Clean Position C 5 sets: 3 position squat clean (Rest as needed between sets) *Positions are top down Position 1 - mid thigh Position 2 - knee Position 3 - 2” from floor % based on 1RM clean 63%,66%,69%,72%,75% WOD “Tidying Up” 15 Min AmRap 15 Power Cleans 95/65 30 DU 15 Wall Balls 20/14# 30 DU Friday 10.09.20
Skill Strict Gymnastics (Ascending Ladder) (8 Min Cap) 1 Strict Ring Dip 1 Strict T2B 2 SRD 2 ST2B 3 SRD 3 ST2B ***keep climbing by 1 WOD (15) “Christine” 500m row 12 Deadlift 225/155# 21 Box Jumps 24/20” Active Recovery WOD
(27.24.21.18.15.12.9) Abmat Sit-ups Cal Bike ***after each set 5 Strict PU 10 Push-ups 15 Air Squats *Post WOD Mobility* or *Open Gym* Wednesday 10.07.20
WOD “Nancy” 5RFT 400m run 15 OHS 95/65 Gymnastic Stamina Every 3 Min x 5 Rds *30 DU, 30% max RMU *30 DU, 30% max Strict HSPU *Recovery assault bike in time remaining Tuesday 10.06.20
WOD ”Power Outage” 3 x 5:00 on / 5:00 off **100 DU buyin followed by AmRap Rd 1 12 Power Clean (95/65) 4 Burpee Box Jump Over (24/20”) Rest Rd 2 8 Power Clean (115/85) 4 Burpee Box Jump Over (24/20”) Rest Rd 3 4 Power Clean (135/95) 4 Burpee Box Jump Over (24/20”) **Midline** 500m row / 30 GHDSU 500m row / 20 GHDSU 500m row / 10 GHDSU Strength
Front Squat / Back Squat (5 Supersets) 3 Front Squat 6 Back Squat **based off FS 1RM Set 1 @50% Set 2 @ 53% Set 3 @ 56% Set 4 @ 59% Set 5 @ 63% WOD “Flintstones” 15 Min AmRap 50 Wallball (20/14) 40 Alt DB Snatch (53/35) 21/16 Cal Bike 20 T2B Friday 10.02.20
SkillHS Walking (Alt EMOM X 10) :45s row (X) Distance HS Walk *Option 1-50’ HS Walk *Option 2-25’ HS Walk *Option 3-1 min HS Walk practice WOD “Knock On Wood” 3RFT 30 Power Snatches 30 Box Jump Overs 30 C2BPU 30/24 Cal Row *PS (75/55#) *BJ (24/20”) |
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