Wednesday 5-6-20
Strength
Back Squats
5-5-5-5-5
WOD
18-15-12-9-6
DB OH Walking lunges (50/35)
C2B pull-ups
RX+ Plus = 9-8-6-5-3
Bar MU’s
Cinco de Mayo 2020
Strength
Bench Press
8-8-5-5-3-3-3
Partner WOD
Alternate movements
18min AMRAP
15/12 Row Calories
12 DB Snatches (50/35)/ 5 Burpees
35 DU’s
Scale- no rower= run 200-400m
Cinco de Mayo 2020
Strength
Bench Press
8-8-5-5-3-3-3
Partner WOD
Alternate movements
18min AMRAP
15/12 Row Calories
12 DB Snatches (50/35)/ 5 Burpees
35 DU’s
Scale- no rower= run 200-400m
Monday 5-4-20
Strength
Squat Cleans
3-3-3-3-3
WOD
10min AMRAP
8 DL (225/135)
8 T2B
8 Box Jumps (24/20)
Friday May 1st 2020
Strength
Snatch
10min EMOM
1 snatch
Add weight every 2min
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Scale movements as needed.
No Barbell- work on technique with broom stick/ pvc pipe.
Friday May 1st 2020
Strength
Snatch
10min EMOM
1 snatch
Add weight every 2min
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Scale movements as needed.
No Barbell- work on technique with broom stick/ pvc pipe.
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Wednesday 4-29-20
Strength
Front Squats
5-5-5-5-5
3sets at least 75-80%
WOD
2RFT
50 WB
50 Sit-ups
50 KBS (62/35)
50 Pushups
Rest 2min/ or run 200m
