Wednesday, December 14 Strength - Deadlift (20 min to establish 1rm) WOD - 12 min AmRap Rx 3 rope climb 9 ring dips 18 front rack walking lunges 95/65 L2 3 1/2 rope climb 9 banded ring dips (red, orange) 18 front rack walking lunges 75/45 L1 3 knotted rope climb / 9 pulls 9 Tricep dips 18 front rack walking lunges 55/25
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Tuesday, December 13
Strength - Bench Press (20 Min to find 1 Rep Max) WOD - 3RFT Rx 10 Power Cleans 135/95 10 Burpee Box Jumps 24" 100m run L2 - 10 Power Cleans 115/75# 10 Burpee Box Jumps 20" 100m run L1 10 Power Cleans 85/45# 10 Burpee Box Jumps 12" 100m run Monday, December 12 Strength - Back Squats (20 min to establish 1rm) WOD - 12 min AmRap Rx 15 HPS 95/65 15 Wall Balls 20/14 15 Cal row Friday, December 9
BENCHMARK WOD - Diane 21, 15, 9 Deadlifts 225/155 HSPU ************************* OPEN Gym after WOD Thursday, December 8
Partner WOD Rowing Gallant 1 mile row 60 Burpee Pull-up 800m row 30 Burpee Pull-up 400m row 15 Burpee Pull-up **Split reps & row ***Partner holds plate 45/25 while other is rowing....5 burpees if plate is put down. No resting plate on anything :) Wednesday, December 7
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% BENCHMARK WOD - Elizabeth 21,15,9 Cleans 135/95 Ring Dips Tuesday, December 6
Skill - Open Gym Hero WOD - Falkel (25 Min AmRap) 8 HSPU 8 Box Jumps 30/24" 1 Rope Climb Monday, December 5
Strength - Press (Deload) 5@40% 5@50% 5@60% Benchmark WOD - Fran 21,15,9 Thrusters 95/65 Pullups Rest 5 min EWOD - For Time 1000m row Friday, December 2
Strength - Squat Snatch Work up to 3 RM (20 min) Partner WOD - For Time 50 Air Squats 50 Box Jumps 50 Ball Slams 50 Pushups 50 Pull-ups 50 sit-ups ***split reps....one partner works at a time |
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