Thursday 2-1-18
Skill
10:00min EMOM
30 Sec of Work/ 30 sec rest
A) Pull-ups
B) Double Unders
Measure= Total Reps
WOD
30-20-10
T2B
KBS (53/35)
Push-ups
Archive for month: January, 2018
Wednesday 1-31-18
Strength
10:00min
4 Clean and Jerks (must be Touch and gos)
(135/95)
+
3 Burpees
WOD
“Nancy”
5RFT
400m
15 OHS (95/65)
Scale
4RFT
200m Run
10 Front Squats (95/65)
25:00min Time cap
Tuesday 1-30-18
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB
20 Burpees
20 KBS (62/35)
Run 400m run
Monday 1-29-17
Skill
Back Squat
15-15-15
55%
Complete 100m sprint after every set
WOD
12:00min AMRAP
Ascending Ladder by 1 starting at 3 (except DU)
S2OH (135/95)
Box Jumps (30/24)
25 Double Unders
Cashout– 1min ME T2B
Friday 1-26-18
Strength
Push Press
3-3-3-3-3
WOD
For Time
200m run
9 Power Cleans (185/115)
50 DU’s
7 Ring Dips
6 Squat Cleans (185/115)
40 DU’s
5 Ring Dips
3 Hang Squat Cleans (185/115)
30 DU’s
3 Ring Dips
2 Rope Climbs
200m run
Thursday 1-25-18
Strength
Touch and Go DL’s
10-8-6-4-2
WOD
21-15-9
DB Walking Lunges (50/35)
Pull-ups
Sit-ups
Wednesday 1-24-18
Strength
OHS
3-3-2-2-1-1-1…
Establish heavy 1RM
WOD
5min AMRAP
7 Power Snatches (95/65)
9 Box Jumps (24/20)
Rest 2min
5min AMRAP
7 Push Presses (95/65)
9 WB (20/14)
Rest 2min
5min AMRAP
7 SDLHP (95/65)
9 Burpees
Tuesday 1-23-18
Skill
Weighted Pull-ups
5-5-5-5-5
WOD
13:00min AMRAP
Run 200m run
10 T2B
15 DL (185/135)
Cashout– group plank/ Stretch
Monday 1-22-18
Strength
Squat Clean
1-1-1-1-1-1…
Start 50% make small jumps to Establish 1RM.
WOD
4RFT
8 Clean and Jerk (135/95) no squat
20 Air Squats
4 Wall Walks (RX+ 8 HSPU’s)
Partner WOD Saturday
1000m Row / static DL hold (185/115)
40 Clean and Jerks (135/95)/ alternate
40 Slam Ball Burpees / alternate
50 Wall balls / rig hang hold
50 toes to bar / plank
10 Sand bag runs 100m / alternate
