Friday 12-6-19
Strength
Back Squats
5-5-5-5-5
WOD
For Time
21-15-9
Thrusters (75/55)
Pull-ups
Rest 3min
12-9-6
Thrusters (95/65)
C2B
Goal- be able to go fast first 21-15-9. Scale by doing ring rows if in able to do pull-ups.
Cash out- Bicep curls
Thursday 12-5-19
Partner WOD
1000m row with partner
1 partner planks
Then,
Complete 6 rounds of…
(Alternating movements)
8 T2B
10 DL (225/135)
8 Box Jumps (30/24)
Then complete (in any order)
100 Russian KBS (70/45)
50 Burpees
5 Rope Climbs
Thursday 12-5-19
Partner WOD
1000m row with partner
1 partner planks
Then,
Complete 6 rounds of…
(Alternating movements)
8 T2B
10 DL (225/135)
8 Box Jumps (30/24)
Then complete (in any order)
100 Russian KBS (70/45)
50 Burpees
5 Rope Climbs
Wednesday 12-4-19
Strength
Snatches
3-3-3-3-3
20min time cap
Option 1)
Strength
FS
2-2-2-2
85-90%
Option 2)
8min AMRAP
5 Power Snatches (95/65)
12 WB (20/14)
Tuesday 12-3-19
Strength
Strict press
5-3-1-1-1…
WOD
For Time
6-9-12-9-6
HSPU’s
25 DU’s (every round)
Then, 40 Pushups
Monday 12-2-19
Strength
Dead Lift
5-5-5-5-5
Must be touch and go.
WOD
For Time
400m run
2 rounds
9 Squat Cleans (135/95)
15 WBSU’s (20/14)
Run 200m
2 Rounds
9 Squat Cleans (135/95)
15 WBSU’s (20/14)
Run 400m
Black Friday 11-29-19
Back Squat
100 reps in 10 min
(185/105)
WOD
40-30-20
DB Snatch
Cal row/ or bike
(50/35)
Wednesday pre Thanksgiving 11-27-19
Warm-up
Kickball
WOD
“Filthy Fifty”
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double-Unders
Tuesday 11-26-19
Strength
Strict press
3-3-3-3-3
WOD
8RFT
5 Bench Press
3 Power Cleans
(185/115)
Cashout– 20 bike cal for time
Monday 11-25-19
Strength
DB weighted step ups
12-12-12-12-12
Pick a weight that is challenging, step tall on the box before opposite foot touches box.
WOD
15min AMRAP
10 DL (135/95)
8 pull-ups
6 Pistols
4 burpees over bar
Cashout– 30 GHD back ext
