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Tuesday, December 1
WOD A - 7 min to get C&J max Rest 3 min WOD B - 7 Min AmRap 4 Ring Dips 6 Strict Pull-ups 8 Burpees Rest 3 min WOD C - 7 Min AmRap 10 Air Squats 15 Sit-ups 20 DU
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Monday, November 30
Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - 12 Min AmRap Rx 5 HPC 125/85 10 C2B Pull-ups 15 Wall Balls 20/16 L2 5 HPC 105/65 10 Pull-ups 15 Wall Balls 16/14 L1 5 HPC 85/45 10 Strict Banded Pull-ups 15 Wall Balls 14/10 Friday, November 27 Skill/Strength - 15 min open WOD A - 9 min time cap 7 rounds of Cindy 100 DU Max rep Burpees Rest 5 WOD B - 9 min time cap Box Jumps - 40,30,20,10 (24") MB Sit-ups 40,30,20,10 (20#) Wednesday, November 25
Strength - Deadlift Warmup 3@70% 3@80% 3+@90% WOD - 12 min amrap Rx 2 rope climbs 2 front squats 155/105 ****Add 2 reps to fs every round**** L2 1 RC 2 FS 125/75 L1 1 KRC / 3 rope pulls 2 FS 95/45 Rest 5 min 800m row for time Tuesday, November 24 Skill - Ring Dips WOD - 20 min AmRap Rx 400run 15 C2B Pull-up 10 Power Clean 155/115 50 DU L2 400run 15 Pull-up 10 Power Clean 125/85 25 DU L1 400run 15 Jump Pull-up 10 Power Clean 85/45 25 DU progression Monday, November 23
Strength - Press Warmup 3@70% 3@80% 3+@90% WOD - 4 RFT Rx 6 Deadlift 315/225 9 HSPU 12 Box Jumps 30/24" L2 6 Deadlift 225/135 9 HSPU (1 mat) 12 Box Jumps 24/20" L1 6 Deadlift 135/75 9 Mod HSPU 12 Box Jumps / step ups 18/12" Friday, November 20
Partner WOD - Linda's Squatty Twin 10.9.8.7.6.5.4.3.2.1 Deadlift @ 1.5 body weight Bench Press @ body weight Back Squats @ 1.25 body weight Both partners do all reps.....only one partner works at a time while the other is spotting Thursday, November 19
WOD A - For Time 6.5.4.3.2 Front Squat 185/115 15 KBS 70/53 @ each set Rest 5 Min WOD B - 10 min AmRap 10 Ring Dips 10 Slams 35/25 200m row Rest 3 min WOD C - 5 min AmRap 25 DU 25 Sit-ups Wednesday, November 18
Strength - Bench Press (90% of 1RM) WU 3@70% 3@80% 3+@90% WOD - For Time (15) Rx 20 Jerks 185/125 400m run 5 rope climbs 400m run 40 Burpees L2 20 Jerks 135/85 400m run 3 rope climbs 400m run 40 Burpees L1 20 Jerks 95/55 400m run 3 knotted rope climb or 9 rope pulls 400m run 40 Mod Burpees Tuesday, November 17
Skill - T2B & Pull-ups WOD - Blake (4 RFT) 30 walking lunges with 45/25LBS plate held overhead 30 box-jumps 24" 20 wall-ball 20/14 # 10 HSPU |
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