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

Tuesday 9-29-20

Bench Press

3-3-3-3-3

WOD

20min AMRAP

Cal Row (30/25)

20 T2B

16 DB step ups (50/35)

40 DU’s

Monday 9-28-20

Strength

DL

3-3-3-3-3

Must be touch and go.

*complete 8 air squats and 5 strict pull-ups after each set

WOD

4 Rounds for time

200m run

8 clusters (135/95) RX+ (165/115)

Cluster= squat clean to a thruster

 

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