Monday, November 16
Strength - Back Squat (90% of 1RM) WU 3@70% 3@80% 3+@90% WOD - For Time 10.9.8.7.6.5.4.3.2.1 Rx Power Cleans 135/95 MB Sit-ups 20/14 20 DU after each set L2 115/75 16/12 20 DU after each set L1 85/45 14/10 20 DU progression after each set
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Friday, November 13
Skill - GOAT Work Partner WOD 200 DU 1600m run 200 sit-ups 1600m row ****even split Thursday, November 12
Strength - Deadlift (add 10# to 1RM & take 90%) WU 5@65% 5@75% 5+@85% WOD - 3RFT Rx 12 Deadlift 225/155 20 pull-ups 24 Pistols 100m run L2 12 Deadlift 185/105 10 pull-ups 24 Plate pistols 100m run L1 12 Deadlift 135/75 10 banded strict pull-ups 24 Mod pistols 100m run Wednesday, November 11
WOD Falkel - 25 Min AMRAP 8 HSPU 8 box jumps 30/24" 1 rope climb S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. Skill - Rope Climbs WOD 1 - 5 min AmRap 10 T2B 10 Power Clean 135/95 Rest 3 min WOD 2 - 5 min AmRap 10 Front Squats 135/95 10 Burpee over the bar Rest 3 min WOD 3 - 5 min AmRap 100m run 100m row Monday, November 9 Strength - Press (add 5# to 1RM & take 90%) WU 5@65% 5@75% 5+@85% WOD - For Time DU 100.80.60.40.20 Push Press 25.20.15.10.5 (95/65) Box Jumps 25.20.15.10.5 (24/20") Thursday, November 5
WOD - 3RFT (ZEUS) 30 Wallball 20/14 30 SDHP 75/55 30 Box Jumps 30 Push Press 75/55 30 push ups 30 calorie row 10 bw back squats U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an bimprovised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. Wednesday, November 4
Strength - Bench Press (add 5# to 1RM & take 90%) WU 5@65% 5@75% 5+@85% WOD - For Time Rx ***400m run 21,15,9 Deadlift 225/155 Burpees K2E ***400m run L2 ***400m run Deadlift 185/115 Burpees Almost K2E ***400m run L1 ***400m run Deadlift 135/75 Mod Burpees Knee Raises ***400m run |
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