Friday 6-5-2020

Strength

Push Press

3-3-3-3-3

WOD

For Time (complete in any order)

60 Cal Row

100 KBS (62/35)

60 Box Jumps

100 Push-ups

cashout- Tricep push down

 

Thursday 6-4-2020

WOD

For Time
25 T2B
then, 4 Rounds of
12 Back Squats (205/115)
400m run
Then, 25 T2B

Wednesday 6-3-20

Strength Con
Death by Thrusters EMOM style (95/65)
start at 2 and increase by 1 EMOM until failure.

WOD
10min AMRAP
7 HSPU’s
27 DU’s

Cashout- 30 GHD sit-ups

Tuesday 6-2-2020

Gymnastic Skill
1 Pull-up + 1 T2B
add one rep to each movement and go as long as you can. complete at least 6 sets

WOD
5 RMU (10 ring rows + 5 Dips)
3 DL (275/185)
200m run
1 Rope Climb

18min AMRAP

Friday 5-29-20

Warm-up

Coach led BB snatch warm up

Skill

Weighted Pull-ups

3-3-3-3-3

WOD

15-12-9-6-3

Power Snatches (135/95)

Burpees over bar

Bar MU’s (C2B pull-ups)

Then, 400m run to finish.

Thursday 5-28-20

Strength 1

Front Squat

5-5-3-3-3-3

5 @ 65-70% 3’s @ 75-80%

Strength 2

Bench Press

10-8-6-4-2-1

Measure= volume

No WOD

Thursday 5-28-20

Strength 1

Front Squat

5-5-3-3-3-3

5 @ 65-70% 3’s @ 75-80%

Strength 2

Bench Press

10-8-6-4-2-1

Measure= volume

No WOD

Thursday 5-28-20

Strength 1

Front Squat

5-5-3-3-3-3

5 @ 65-70% 3’s @ 75-80%

Strength 2

Bench Press

10-8-6-4-2-1

Measure= volume

No WOD