Wednesday 11-6-19
Strength
Push Press
8-5-3-3-3
WOD
“Sugar Daddy”
21-15-9
Deadlift (225/155)
400m run
Tuesday 11-5-19
Skill
Review Rope Climbs
WOD
25min Time cap
80 DU’s
1 Rope Climb
70 Push-ups
1 Rope Climb
60 WBSU’s (20/14)
1 Rope Climb
50 Air Squats
1 Rope Climb
40 Hang Power Cleans (115/85)
1 Rope Climb
30 Burpees
Monday 11-4-19
Strength
Back Squat
8-8-8-8-8
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
*goal- pick a weight u can go unbroken in thrusters.
Cashout– (25/20) bike Cals for Time
Halloween 10-31-19
Strength
Hang Squat Snatch
3-3-2-2-1-1-1
Front Squat
2-2-2-2
Wednesday 10-30-19
Skill
20min establish 1 RM Bench
Partner WOD
10 RFT
Alternate movements of…
-Row (20/15)
-7 T2B + 6 Lunges jumps
-15 DL (135/85) *must be unbroken- 3 burpee penalty
Tuesday 10-29-19
Skill
Jump rope practice
9min EMOM
3x
30sec of work/ 30 sec of rest
Min 1- Singles
Min 2- Double Unders
Min 3- Triple Unders
WOD
20min AMRAP
200m Run
5 Clean and Jerks (185/115)
10 Burpees over bar
Monday 10-28-19
Strength
OHS
8-8-8-8
WOD
Complete in any order for time
75 Pullups
75 Air Squats
75 KBS
Thursday 10-24-19
Strength
Bench Press
3-3-3-3-3
Complete a set of DB Row after each set 8 reps
WOD
4 rounds
100m sled Push
10 GHD Sit-ups
50 DU’s
Wednesday 10-23-19
Strength
Back Squat
15-8-2-2-8
WOD
50-40-30
WB (20/14)
30-20-10
DB Snatches (50/35)
Tuesday 10-22-19
Tabata WARM-up
Skill
Weighted Pull-ups
5-5-5-5
WOD
21min AMRAP
400m Run
3 Bar MU
12 Box Jumps (24/20)
15 Sit-ups
* scale 9 Pull-ups
Cashout– Bicep Curls 3×12
