Wednesday, November 14
Strength - Back Squat (20 Min to establish 1RM) WOD - 10 Min Ladder 2.4.6.8.10......keep climbing by 2 Assault T2B Pistols (L/R) = 1
0 Comments
Tuesday, November 13
Strength - Press (20 Min to establish 1RM) WOD - 4RFT 200m Row 20 KBS 53/35 40 DU Monday, November 1
Strength - Deadlift (20 Min to establish 1RM) WOD - 10 Min AmRap 5 Pull-up 10 Burpee 15 Squat 20 Sit-up Thursday, November 8
Skill - BAR MU / Progression WOD - For Time 27.21.15.9 Deadlifts 225/155 Pushups Wednesday, November 7
Strength - Back Squat & Bench Press (week 4 Deload) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD 1 - DU TABATA x 5 (30:30) Rest 3 Min WOD 2 - Box Jump 24/20” Tabata x 5 (30:30) Rest 3 Min WOD 3 - Cal Assault Tabata x 5 (30:30) Tuesday, November 6
Hero WOD HOT SHOTS 19 6RFT 30 Squats 19 PC 135/95 7 Strict PU 400m run Monday, November 5
Strength - Deadlift & Press (week 4 Deload) (20) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD 1 - 9 Min AmRap 9 T2B 9 OHS 95/65 9 GHDSU 100m run Friday, November 2
Wesley’s WOD PWOD - For Time Buy-In: 56 Box Jump-Overs (split with partner) Then,22 rounds of: 5 HSPU 27 DU 3 Power Clean 155/105 ****alt rds |
Archives
January 2021
Categories |