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Friday, December 1
Partner WOD - For Time 1000m run 1000m Row 20 Cal Assault 50 Sit-ups 800m run 800m Row 20 Cal Assault 50 Sit-ups 600m run 600m Row 20 Cal Assault 50 sit-ups 400m run 400m Row 20 Cal Assault 50 Sit-ups ***run together ***split everything else
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Thursday, November 30
Strength - Deadlift 8@64% 6@74% 4@84% 2@94% WOD - Ladder Down Buyin -25 Pull-ups 10.9.8......3.2.1 HPS 95/65 Burpee Over Bar Buyout - 25 pull-ups Tuesday, November 28
Strength - Back Squat 8@64% 6@74% 4@84% 2@94% WOD - 15 Min AmRap 200m run 10 R KB Snatch 53/35 10 L KB Snatch 10 Goblet Squat 53/35 Monday, November 27
Strength - Clean 8@62 - PC 6@72 - PC 4@82 - SC 2@92 - SC WOD - For Time 21.15.9 T2B Box Jump 24/20 HSPU Wednesday, November 22
Strength - Bench Press 8@62% 6@72% 4@82% 2@92% WOD - 12 Min EMOM 8 Power Snatch 115/75 10 Burpee 30 DU Tuesday, November 21
Strength - Press 8@62% 6@72% 4@82% 2@92% WOD - 12 Min Ladder 1.2.3.4...... HSPU Squat Clean 185/125 L2 1 MAT HSPU 135/85 L1 Modified HSPU 85/45 Monday, November 20Strength - Front Squats
8@62% 6@72% 4@82% 2@92% WOD - 10 Min AmRap (CrossFit Main 3-10-13) 5 DL 185/135 100m run Friday, November 17
EWOD - 5 min EMOM DU Partner WOD - For Time (35) Buyin - 50 cal assault 1000m row 50 Pushups 1000m row 50 sit-ups 1000m row 50 Air squats 1000m row 50 Pull-ups Buyout - 50 cal assault ****split everything Thursday, November 16
Skill - Ring Dip / Ring Dip Progressions WOD - 3RFT Rx 600m run 9 T2B 6 Front Squat 155/115 3 Rope Climb L2 600m run 9 Mod T2B 6 Front Squat 115/75 2 Rope Climb L1 600m run 15 Lying T2B 15 Front Squat 75/35 2 KRC or 9 rope pulls Wednesday, November 15
Strength - Deadlift 8@62% 6@72% 4@82% 2@92% WOD - For Time - 10 Min EMOM EVEN - 10 HPC 135/95 ODD - 15 Slams 35/25 |
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