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Thursday, December 1
Skill - Ring Dips WOD - For Time 800m run 5 Rope Climbs 21 Thrusters 95/65 600m run 4 Rope Climbs 15 Thrusters 400m run 3 Rope Climbs 9 Thrusters 200m run 2 Rope Climb 6 Thrusters 100m run 1 Rope Climb 3 Thrusters
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Wednesday, November 30
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - For Time 21.15.9.6 Deadlift Burpee over Bar ****add weight each rd....(males 40#) (females 20#) 155/135 Start 195/155 235/175 275/195 End Tuesday, November 29
SWOD - AHAP 10 Cleans 100m sprint 10 Jerks 100m sprint 10 C&J 100m sprint 10 Jerks 100m sprint 10 Cleans Rest 5 EWOD - 3 Rds 200m run 10 cal Assault 200m row Monday, November 28
Strength - Back Squats (Deload) 5@40% 5@50% 5@60% WOD - For Time Rx 50 DU 15 FS 155/105 30 T2B 15 FS 155/105 50 DU L2 25 DU 15 FS 125/75 30 Almost T2B 15 FS 125/75 25 DU L1 25 DU Prog 15 FS 95/45 30 Mod T2B / Lying T2B 15 FS 95/45 25 DU Prog Wednesday, Nov 23 Strength - Deadlift WU 5@75% 3@85% 1+@95% METCON - (3RFT) 50 Air Squats 7 Bar Muscle Ups 10 HPC 135/95 L2 50 Air Squats 7 Mod Bar Muscle Ups 10 HPC 115/75 L1 50 Air Squats 7 Pullups 10 HPC 85/45 Tuesday, November 22
Skill - DU (5 Min AmRap) WOD 1 - 10 Min AmRap 5 Thrusters AHAP 10 T2B Rest 5 Minute WOD 2 - 10 Min AmRap 5 Burpee C2B Pull-up 10 Box Jump 30/24" Monday, November 21
Strength - Press WU 5@75# 3@85% 1+@95% WOD - 3RFT 100m run 28 Pistols (alt) 15 Power Clean 135/95 100m run 28 Plate Pistols (alt) 15 Power Clean 115/75 100m run 28 Mod Pistols (alt) 15 Power Clean 85/45 Friday, November 18
Skill Snatch Skill Transfer Snatch Press & Snatch Balance Burgener Warmup Partner WOD - 20 Min AmRap Rx Buy in - 50 Power Snatch 75/55 10 Pull-ups 20 Cal Air Dyne 30 Cal row 40 DU 50 Partner MBSU *****reps are split Thursday, November 17
SKILL - GOAT Work WOD - 3RFT 1 Legless Rope Climb 10 HSPU 20 Back Squats 225/155 30 Cal Row 400m run L2 1 Rope Climb 10 HSPU (1 Mat) 20 Back Squats 175/105 30 Cal Row 400m run L1 1 KRC / 3 Pulls 10 Mod HSPU 20 Back Squats 125/55 30 Cal Row 400m run Tuesday, November 15
Skill - Parallette Pass Through's HERO WOD - Barraza (18min AmRap) 200m run 9 Deadlift 275/185 6 Burpee Bar Muscle Up L2 200m run 9 Deadlift 225/135 6 Burpee Jump Bar Muscle Up L1 200m run 9 Deadlift 155/75 6 Burpee Pull-up |
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