|
Monday, December 1
Strength - Press (working # 90% of 1RM) Warmup 5@75% 3@85% 1+@95% 12 min amrap Rx 10 SDHP115/85 10 Bar Facing Burpees 25 DU L2 10 SDHP 95/65 10 Bar Facing Burpees 15 DU L1 10 SDHP 65/35 10 Bar Facing Mod Burpees 15 DU Progressions
0 Comments
Friday, November 28
Post Turkey WOD!!! Rx 800m run 10 Front Squats115/85# 15 Ring Dips 20 T2B 25 Burpees 30 calorie row 35 slams 35/25# 40 step ups 90/50# 45 MB Sit-ups 20 50 DU 800m run L2 800m run 10 Front Squats 95/65# 15 Banded Ring Dips 20 T2B 25 Burpees 30 calorie row 35 slams 25/20# 40 step ups 80/40# 45 MB Sit-up 14# 50 DU 800m run L1 400m run 10 Front Squats 65/35# 15 Tricep Dips 20 Lying T2B 25 Burpees 30 calorie row 35 slams 20/15# 40 step ups 60/20# 45 MB sit-ups 10# 50 single unders 400m run Thanksgiving Day WOD
You'll have to show up to find out...8am!!! Happy Thanksgiving!!! Wednesday, November 26
Strength - Deadlift Warmup 3@70% 3@80% 3+@90% WOD - 4rd 1 min max push press115/75# 1 min max box jumps 24/20" 1 min max wall ball 20/14# 1 min rest Tuesday, November 25
Skill - paralette pass thrus WOD - 15 min ladder 1:2:3:4:5:6......Go up as high as possible in 15 minutes Rx 135/95 1 DL 1 HPC 1 Jerk 2 DL 2 HPC 2 Jerk L2 105/65 L1 75/35 Rest 5 minutes WOD 2 - For Time Rx 3 rope climb 100m run 3 rope climb 100m run 3 rope climb 100 m run L2 1 rope climb L1 1 knotted rope climb or 9 rope pulls Friday, November 21
Strength - Back Squat or Front Squat Warmup 3@70% 3@80% 3+@90% WOD - 4RFT RX 15 OH Squat 95/65 15 Push-ups 400m row L2 15 OH Squat 75/45 15 Push-ups 400m row L1 15 OH Squat 55/25 15 Mod Push-ups 400m row Thursday, November 20
Skill - HSPU WOD 1 - Power Cleans - 5 min EMOM *****work off 1 RM 5@65% 5@75% 5@85% 5@75% 5r@65% Rest 5 minutes WOD 2 - 4RFT Rx 9 T2B 18 GHD Situps 27 Box Jump 24" L2 9 Almost T2B 18 GHD Situps 27 Box Jump 20" L1 9 Lying T2B 18 Situps 27 Box Jump or step up 12" Wednesday, November 19
Strength - Press (week 2) Warmup 3@70% 3@80% 3+@90% WOD - 12 min amrap Rx 20 Pistols (alt) 20 Burpees 100m run L2 20 Plate Pistols (alt) 20 Burpees 100m run L1 20 Mod Pistols (alt) 20 Burpees 100m run Tuesday, November 18
Skill / Warmup Burgener Warmup x 2 Snatch Push Press x 10 Snatch Balance x 5 WOD 1 - 10 min EMOM Rx 2 Hang Power Snatch 115/75 2 Power Snatch 2 Squat Snatch L2 95/55 L1 65/25 Rest 5 minute WOD 2 - 15 min Rx Pull-ups 5.10.15.20.25 Sit-ups 10.20.30.40.50 |
Archives
January 2021
Categories |
RSS Feed