Monday 10-11-20
Strength Con
10min EMOM
Odd- 5 Power Snatches
Even- 10 Pull-ups
WOD
15-12-9-6-3
OHS (155/105)
1-2-3-4-5
Rope Climb
Friday 10-9-20
Strength
Squat cleans
3-3-3-3-3
WOD
7min AMRAP
3 Power Cleans (185/125)
6 Pullups (RX+ 5 bar MU)
Cashout– bicep curls
Thursday 10-8-20
Strength
Push Jerks
3-3-3-3-3
WOD
2RFT
50 KBS
40 cal row
30 Strict Pushups
20 T2B
Wednesday 10-7-20
Benchmark WOD
“Nancy”
5RFT
400m run
15 OHS (95/65)
Cashout– back squat 5-5-3-3
Tuesday 10-6-20
Skill- Practice DU’s
Then, “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
12min Time Cap
WOD
For Time
5-7-9-7-5
DL (225/155)
Burpee box jump overs (24/20)
Cashout– 100 sit-ups
Monday 10-5-20
Strength Con.
7min EMOM
20 sec of work only
Power Clean + Jerk
Must keep hands on bar, goal- improve BB cycle. Measure = total reps (135/95)
WOD
15min AMRAP
16 BB Lunges (95/65)
5 Bear crawls (explained in class) RX+ HS walk
5 C2B
Friday 10-2-20
WOD
8-6-4-2-4-6-8
Squat Cleans
Burpee
WBSU’s x 2 (20/14)
Rest 5min
Then, FS
10min to Establish 1 RM
1-1-1-1-1….
8= 135/95
6= 165/105
4= 185/125
2= 205/145
Thursday 10-1-20
Skill
Rope Climbs/ How to
Measure= 3 Rope Climbs for time
WOD
4RFT
25 Pullups
25 Pushups
400m run
Thursday 10-1-20
Skill
Rope climb/ how to
Measure- 3 Rope climbs for time. Time is complete at top of 3rd ascend.
WOD
4RFT
25 Pullups
25 Pushups
400m run
Wednesday 9-30-20
Strength
Hang Squat Snatch
3-3-2-2-2…
20min
WOD
7min AMRAP
3 Hang Power Snatches (115/85)
10 WB (20/14)
Cashout- Stretch LE
