Friday 9-25-20

Warm-up

single base kickball (5:30am class for sure)

SKILL

Death by T2B

goal- 7-10min, start at an appropriate number

WOD

10 RFT

5 Bench (185/95)

10 Back Squat (135/75) – *Must clean from floor

20min time cap

Thursday 9-24-20

Strength

Snatch Balance + OHS

2 (1+5) , 2 (1+3), 2 (1+1), 1 (1+0)

WOD 

ascending ladder by 2, starting at 2

10:00min AMRAP

-Power Snatch (115/75)

-Box Jumps (24/20)

-Ring Dips

Wednesday 9-23-20

Skill

Squat Therapy

*stuff to improve your squat

PARTNER WOD

20min AMRAP

alternate movements with partner

  • 10 Pull-ups + 5 Burpees
  • 5 DL (275/185) + 10 WB (20/14)
  • 15/12 cal row or bike

 

 

Tuesday 9-22-20

WARM-UP

shoulder mobility

tabata

1- HS HOLD

2- ROPE HANG w/ high knees

3- Push Jerks (empty BB- no feet reset)

4- skater dudes

Strength

Push Jerk

5-5-5-5-5

WOD

15min AMRAP

7 HSPU’s

2 Rope Climbs

200m run

scale= HSPU’s with feet or knees on box. or knees on a bench.

 

Cashout– Banded Tricep ext. 3×12

Monday 9-21-20

Strength

Clean Complex

Power + Hang Squat + Squat Clean + FS

WOD

“AWEFUL ANNIE” Event 7

50-40-30-20-10

DU’s

Sit-ups (RX+ GHD sit-ups)

5-4-3-2-1

Clean (Squat or Power)

(225/125) RX+ (275/185)

Friday 9-18-20

Strength

Back Squat

Every 2min (EMOM style)

5-5-5-5-5

must start and end with same weight

55-65%

WOD

7min AMRAP

7 FS (155/95)

7 T2B

7 Push-ups

Thursday 9-17-20

Skill

review kipping pull-ups/ butterfly pull-ups

1 set of ME attempt

WOD

10 RFT

5 clean and jerks (135/95)

5 Pull-ups (RX+ C2B)

cashout– 4×8 BB bicep curls

Wednesday 9-16-20

No Skill

WOD

For time/ complete in any order

25 Bench Press (225/115)

50 KBS (62/35)

75 Sit-ups

100 plate step ups (45/25)

250 DU’s

*scale weight as needed

Tuesday 9-15-20

Strength

Snatch Complex

Snatch Pull + Power Snatch + OHS + Squat Snatch

work to a heavy set

WOD

1-2-3-4-5-6-7-8-9-10

OHS (115/75)

Burpees over Bar

 

 

 

Motivated Monday 9-14-20

Skill

Push-up (technique)

measure- 5min AMRAP

WOD

21-15-9

DL (185/115)

400m run

CASHOUT

rest 5min (at Least)

20 rep Back squat