Wednesday 10-17-18
Skill
Pistols
WOD
20:00min / EMOM Every 2:00min (10 Rounds) Complete….
2 Squat Cleans @ 80-85%
3 Bench Press (185/105) RX+ (225/135)
20 DU’s
*remainder time rest. Goal= rest 1 full minute each round after work is complete.
Archive for month: October, 2018
Tuesday 10-16-18
WOD
30min AMRAP
400m Run
21 T2B
Run 200m
3 Rope Climb + 10 Burpees
Run 400m
21 Dead Lifts (255/185)
Rest 1min
Monday 10-15-18
Strength
Front Squat
3-3-3-3-3
-work to a Heavy 3.
WOD
3RFT
20 S2OH (115/85)
25 WB (20/14)
100 m plate run
Cashout– Tricep Pushdowns with bands
Friday 10-12-18
Skill
Snatch Balance + OHS
2 x (1+4)
2 x (1+2)
2 x (1+1)
*off Rack
WOD
21-15-9
Squat Cleans (135/95)
C2B Pull-ups
*scale SC weight if needed, keep rep scheme, scale to pull-ups, jumping pullups and or Ring Rows
Cashout
ME unbroken WB (20/14)
Thursday 10-11-18
Skill
Row 1000m for Time
Partner WOD
Complete in order
80 DL (135/95)/ partner planks
60 Burpee Box Jumps (24/20 Alternating)
40 T2B/ Wall sits
400m partner run (135/95) run w/ Barbell done to perform DL
Wednesday 10-10-18
Strength
Clean Complex
Squat Clean + Hang Squat Clean + FS + 2 Jerks
Work to a Heavy set, complete at least 5 sets.
20min Time cap
WOD
2RFT
15 Power Clean and Jerks (135/95)
40 DU’s
10 HSPU’s
40 Air Squats
*scale= 4 Wall Climbs = 10 HSPU
Tuesday 10-9-18
Gymnastic Complex
1 Knee to Elbow + 1 T2B + 1 Kipping pull-up
*add 1 rep each set
5 sets
WOD
For Time
500m Row
20 Pull-ups
20 Sit-ups
20 KBS (62/35)
400m Run
20 Pull-Ups
20 Sit-ups
20 KBS (62/35)
500m Row
Monday 10-8-18
Strength
3 Touch and Go Power Snatches
10:00min EMOM
Min 1-5 @ 60% of 1RM Snatch
Min 6-10 increase weight %60 or greater
WOD
16min AMRAP
5 OHS (135/95)
10 Burpees over Bar
14 Sandbag ground to shoulder (alternate)
Friday 10-5-18
Strength
Front Squat
5-5-5-5-5
WOD
For Time
9-15-21-15-9
Hang Power Cleans (135/95)
WB (20/14)
Cashout– DB Frontal Raises/ Lateral raises
Thursday 10-4-18
No Skill
WOD
20min AMRAP
Run 200m
7 T2B
8 DL (225/165)
9 Box Jumps (30/24)
Cashout– 30 Bicep curls
