xStrength - Back Squats
WU 5@75# 3@85% 1+&95% WOD- 2RFT 400m run (15) 20 Front rack walking lunge 135/95 200 run backwards 20 Front Squats 135/95
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Friday, November 11
Strength - Deadlifts (90% of 1RM) WU 3@70% 8@80% 3+90% WOD - 12 Min EMOM Odd - GOAT Even - Cardio Pick one from each category GOAT - HSPU, Rope Climb, Pull-up, STrict PU, T2B, Muscle Up, Pushups, Pistols Cardio - Air dyne, row, DU, run Thursday, November 10
Strength - OHS WU 5@7O% 3@80% 1@90% ***out of rack WOD - Max Effort 1 Min AmRap - Air Dyne Cal Rest 2 Min 1 Min AmRap - T2B Rest 2 Min 1 Min AmRap - Box Jumps 24/20 Rest 2 Min 1 Min AmRap Cal Row Rest 2 Min 1 min AmRap Air Squat Rest 2 Min 1 Min AmRap MBSU 20/14 Wednesday, November 9
Skill - StricT Pull-ups WOD 5RFT 5 HPC (AHAP) 200m run Tuesday, November 8
Skill - TGU 3x4 HERO WOD - Donny 21,15,9,9,15,21 Deadlifts 225/155 Burpees Monday, November 7
Strength - Press WU 3@70% 8@80% 3+90% WOD - Open 15.3 (14 Min AmRap) 7 Ring Muscle Ups 50 wall balls 20/14 (Rig) 100 DU L2 7 Mod Ring Muscle Ups 50 Wall Balls 20/14 50 DU L1 7 Pull-ups 7 Ring Dips 50 Wall Balls 14/10 200 Single Unders Friday, November 4
Open Gym - 15 Min WOD 1 - For Time 21,15,9 Deadlift 185/115 Burpee over bar Rest 3 Min WOD 2 - For Time 21,15,9 Bench Press 135/95 Slams 35/25 Thursday, November 3
Skill - Ring Dips WOD 1 - 7 Min AmRap 7 T2B 7 OHS 95/65 7 GHDSU Rest 3 Min WOD 2 - 7 Min AmRap 7 Cal Row 7 Box Jump Overs 24/20 7 KBS 53/35 Wednesday, November 2
Strength - Bench Press WU 3@70% 3@80% 3+90% WOD - For Time 5 Front Squats 135/95 400m run 4 Front Squats 155/105 300m run 3 Front Squats 175/115 200m run 2 Front Squats 195/125 100m run 1 Front Squat 225/145 ***add weight after each run |
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