Monday, November 17
Strength - Deadlift (week 1) Warmup 5@65% 5@75% 85+@85% WOD - For Time Rx 50 wall ball 20/14 50 DU 50 wall ball 50 DU 50 wall ball L2 50 wall ball 16/12 25 DU 50 wall ball 25 DU 50 wall ball L1 50 wall ball 14/10 25 DU progressions 50 wall ball 25 DU progressions 50 wall ball
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Friday, November 14
Strength - Bench Press (90% of 1RM) Warmup 5@65% 5@75% 5+@85% WOD - Partner WOD Rx 100 DU (split) 50 Tag Team Push-ups 50 Medball sit-ups 20# 50 Synchronized squat 50 T2B (split) L2 50 DU 50 Tag Team Push-ups 50 Medball sit-ups 14# 50 Synchronized squat 50 Almost T2B L1 50 DU progressions 50 Tag Team Mod Push-ups 50 Medball sit-ups 10# 50 Synchronized squat 50 Lying T2B Thursday, November 13
Skill - Snatch Skill Transfer Snatch Press & Snatch Balance Burgener Warmup WOD 1 - 5RFT Rx 5 Power Snatch 155/105 10 HSPU L2 - 105/65, 1 mat L1 - 65/25, 2 mats or modified Rest 10 minutes WOD 2 - 3RFT 10 deadlift 225/155 15 bar facing burpee L2 - 185/105 L1 - 135/55, mod bar facing burpee Wednesday, November 12
Strength - Back Squat or Front Squat (90% of 1RM) Warmup 5@65% 5@75% 5+@85% WOD - Karen (For Time) 150 Wall Ball Rx 20/14 L2 16/12 L1 14/10 1600 m partner row for time (switch every 400m) Tuesday, November 11
Skill - GOATS (we all have them :) Wittman - 7RFT US Army Sgt Jeremiah Wittman, 26 was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan Rx 15 KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 L2 15 KB Swings 44/26 15 Power Cleans 75/45 15 Box Jumps 20/18 L1 15 KB Swings 35/13 15 Power Cleans 55/25 15 Box Jumps or step ups 18/12 Monday, November 10
Strength - Press (90% of 1RM) Warmup 5@65% 5@75% 5+@85% WOD - 10 RFT Rx 5 C2B pull-up 10 Burpees L2 5 pull-up 10 Burpees L1 5 jumping or banded pull-ups 10 Modified Burpees Friday, November 7
Strength - Deadlift (90% of 1RM) Deload Warmup 5@40% 5@50% 5@60% WOD - For Time 100m run 100m farmer carry 90/50 200m run 200m farmer carry 400m run 400m farmer carry 800m run Thursday, November 6 Skill - strict pull-ups or negatives WOD - Chipper 4 TGU 53/35 (split) 1 rope climb 8 Manmakers 80/50 1 rope climb 12 Ring dips 1 rope climb 16 Pull-ups 1 rope climb 20 Pistols (split) 1 rope climb 24 DB Snatch (Split) 1 rope climb 28 Burpees 1 rope climb 32 calorie row Wednesday, November 5
Strength - Bench Press (90% of 1 RM) Deload Warmup 5@40% 5@50% 5@60% WOD - 12 Min EMOM - 3 rounds (rotate every min & keep a running total of reps) Air squats Push ups Sit-ups DU Tuesday, November 4
Skill - pistol work WOD - JACK - 20 min amrap (previous July 8) Rx 10 push press 115/85# 10 KB swings 53/35# 10 Box jumps 24/20" L2 10 push press 95/65# 10 KB swings 44/26# 10 Box jumps 20/18" L1 10 push press 65/35# 10 KB swings 26/13# 10 Box jumps or step ups 12" |
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