Friday Fun 9-20-19
Strength
Back Squat
5-5-5-5-5
WOD
RX = complete in order/ scale = complete in any order (scale weight and movements as needed)
For Time
100 WB (20/14)
80 Russian KBS (62/35)
60 Pull-Ups
40 Power Cleans (115/85)
20 T2B
Thursday 9-19-19
Strength
Push Jerk
3-3-2-2-1-1
Find Heavy push or Split Jerk
WOD
3-6-9-3-6-9-3-6-9
DL (225/155)
HSPU’s
14min Time cap
Wednesday 9-18-19
Strength
4 Team Sled Relay
10:00min AMRAP
Minimum of 3 per team.
Partner WOD
18min AMRAP
Alternate movements
3 Squat Cleans / 1 Rope climb (185/115)
20 WBSU
8 Burpees over Bar
Tuesday 9-17-19
Skill
Gymnastic Complex
1 Kipping Pull-Up + 1 T2B
RX+ 1 Butterfly + 1 T2B
8min EMOM – add 1 rep every min.
WOD
15min AMRAP
25 Push-ups
15 Strict Pull-Ups
75 DU’s
Monday 9-16-19
Skill
GHD Sit-Ups and back Ext.
Proper set up/ usage
WOD
“Nancy”
5RFT
400m Run
OHS (95/65)
Scale options
200m Run/ Lighter OHS
Or, 100m Farmers carry / lighter OHS
Friday the 13th 2019
Strength
10min EMOM
Squats Clean
1 @ 80-85%
WOD
13min AMRAP
4 Hang Squat Cleans
4 Push Jerks
4 Front Cleans
4 Ring Dips
(135/95)
Thursday 9-12-19
Strength
Back Squat
8-8-8-8
Heavy than previous weeks 10’s
WOD
For Time
3-6-9
Power Snatches (95/65)
T2B
3-6-9
Power Snatches (115/75)
T2B
3-6-9
Power Snatches (135/95)
T2B
3-6-9
Power Snatches (155/115)
T2B
Wednesday 9-11-19
Strength
Bench
10-8-6-4-2
WOD
For Time
2 Rounds of
50 DU’s
25 Sit-ups
Then, 2 Rounds of
40 Push-Ups
20 Sit-ups
Then 2 rounds of
30 WB
15 Sit-ups
Tuesday 9-10-19
Warm up
Agility Ladder
Conditioning
4 x 400m Sprints
1min rest between each set.
Measure= Total time
WOD
Open Workout 14.3
8min AMRAP
10 DL (135/95)
15 Box Jumps
15 DL (185/135)
15 Box Jumps
20 DL (225/155)
15 Box Jumps
25 DL (275/185)
15 Box Jumps
30 DL (315/205)
15 Box Jumps
35 DL (365/225)
15 Box Jumps
Measure total reps completed
Monday 9-9-19
Strength
Push Press
8-8-8-8
WOD
Benchmark “Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
Cashout– 1min ME T2B (Happy Bday Sarah B.)
