Friday 1-24-20

Skill

T2B

Complete 3 sets of ME T2B (must string together)

Scale= Kipping knees to waist (must string together)

WOD

3RFT

15 Power Snatches (115/85)

100 DU’s

1 Rope Climb

Rest 1 min

Thursday1-23-20

Strength all day!

Front Squat

Establish 1RM

5-3-3-1-1-1…

Strength 2

Weighted DB Walking Lunges

12-12-12

DB Lateral raises

10-10-10

DB frontal raises

10-10-10

BB bicep curl

10-10-10

GHD sit-ups

15-15-15

Wednesday 1-22-20

Bench Press

5-5-5-5-5

WOD

5RFT

8 Push Jerks (155/105)

8 Ring Dips

200m MB run

Cashout- 20 Strict Pullups

Tuesday 1-21-20

Skill/ BB cycle

9min EMOM

5 Power Clean (must be touch and go)

3min/ rest 1min/ 3min/ rest 1min/ 3min

WOD

12min

8 DL (185/125)

7 Burpee

6 T2B

Cashout– 20 Strict pull-ups

Tuesday 1-21-20

Skill/ BB cycle

9min EMOM

5 Power Clean (must be touch and go)

3min/ rest 1min/ 3min/ rest 1min/ 3min

WOD

12min

8 DL (185/125)

7 Burpee

6 T2B

Cashout– 20 Strict pull-ups

Tuesday 1-21-20

Skill/ BB cycle

9min EMOM

5 Power Clean (must be touch and go)

3min/ rest 1min/ 3min/ rest 1min/ 3min

WOD

12min

8 DL (185/125)

7 Burpee

6 T2B

Cashout– 20 Strict pull-ups

Monday 1-20-2020

HeroWOD

“Zeus”

3 Rounds for Time

30 WB

30 Sumo DL HP

30 Box Jumps

30 Push Presses

30 Cal Row

30 Pushups

10 Back Squats (Body weight)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

Friday 1-17-20

Strength

Front Squats

2-2-2-2-2

WOD

10min AMRAP

14 DB Snatches (50/35)

35 DU’s

Cashout– 15 Pullups/ 15 GHD sit-ups