Saturday 9-21-19

Comp WOD

For Time

6-5-4

Squat Snatch (155/105)

Bar MU

Bike Cal

Open Conditioning

4RFT

8 Clean and Jerks (135/95)

100m Sled push

Rest 1min

Beach pump

Bench Press

4×8

Close grip reverse grip pul down

4×8

DB seated press

4×8

DB Row

4×8

Lateral raises

3×12

Frontal raises

3×12

BB curl

4×15

Cable tricep Ext

4×15

Friday Fun 9-20-19

Strength

Back Squat

5-5-5-5-5

WOD

RX = complete in order/ scale = complete in any order (scale weight and movements as needed)

For Time

100 WB (20/14)

80 Russian KBS (62/35)

60 Pull-Ups

40 Power Cleans (115/85)

20 T2B

Thursday 9-19-19

Strength

Push Jerk

3-3-2-2-1-1

Find Heavy push or Split Jerk

WOD

3-6-9-3-6-9-3-6-9

DL (225/155)

HSPU’s

14min Time cap

Wednesday 9-18-19

Strength

4 Team Sled Relay

10:00min AMRAP

Minimum of 3 per team.

Partner WOD

18min AMRAP

Alternate movements

3 Squat Cleans / 1 Rope climb (185/115)

20 WBSU

8 Burpees over Bar

Tuesday 9-17-19

Skill

Gymnastic Complex

1 Kipping Pull-Up + 1 T2B

RX+ 1 Butterfly + 1 T2B

8min EMOM – add 1 rep every min.

WOD

15min AMRAP

25 Push-ups

15 Strict Pull-Ups

75 DU’s

Monday 9-16-19

Skill

GHD Sit-Ups and back Ext.

Proper set up/ usage

WOD

“Nancy”

5RFT

400m Run

OHS (95/65)

Scale options

200m Run/ Lighter OHS

Or, 100m Farmers carry / lighter OHS

Friday the 13th 2019

Strength

10min EMOM

Squats Clean

1 @ 80-85%

WOD

13min AMRAP

4 Hang Squat Cleans

4 Push Jerks

4 Front Cleans

4 Ring Dips

(135/95)

Thursday 9-12-19

Strength

Back Squat

8-8-8-8

Heavy than previous weeks 10’s

WOD

For Time

3-6-9

Power Snatches (95/65)

T2B

3-6-9

Power Snatches (115/75)

T2B

3-6-9

Power Snatches (135/95)

T2B

3-6-9

Power Snatches (155/115)

T2B

Wednesday 9-11-19

Strength

Bench

10-8-6-4-2

WOD

For Time

2 Rounds of

50 DU’s

25 Sit-ups

Then, 2 Rounds of

40 Push-Ups

20 Sit-ups

Then 2 rounds of

30 WB

15 Sit-ups

Tuesday 9-10-19

Warm up

Agility Ladder

Conditioning

4 x 400m Sprints

1min rest between each set.

Measure= Total time

WOD

Open Workout 14.3

8min AMRAP

10 DL (135/95)

15 Box Jumps

15 DL (185/135)

15 Box Jumps

20 DL (225/155)

15 Box Jumps

25 DL (275/185)

15 Box Jumps

30 DL (315/205)

15 Box Jumps

35 DL (365/225)

15 Box Jumps

Measure total reps completed