Monday 2-4-19
Skill
DeadLift
Touch and Go
3-3-3-3-3
WOD
4 RFT
10 Clean and Jerks (135/95)
200m Run
Friday 2-1-19
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– Row 2000m for Time
RX+ = Frantasy Land
21-15-9
Thrusters (95/65)
Pull-ups
15-12-9
Thrusters (115/80)
C2B
12-9-6
Thrusters (135/95)
Bar MU’s
Thursday 1-31-19
Strength
Bar cycle/ Push Jerk (no feet)
8-8-8-8-8…
*bar must stay moving, no rest at top or bottom.
Partner WOD
Complete in order…
1000m Row/ plank
100 KBS (53/35)/ rig hang
80 Pushups/ Wall Sit
60 Hang Power Clean (135/95) / plank
40 T2B / Wall Sit
100m tire flip
Wednesday 1-30-19
Strength 1
Squat Snatch
Every 90sec (10 Rounds) EMOM format
1 @ 75-85% – stay at same weight entire EMOM
Strength 2
Back Squat
10-2-2-2-2-10
AHAP each set
Tuesday 1-29-19
Skill
Run
400m x 4
Rest 1min rest between sets
WOD
2 Rounds of….
2 min of WB (20/14)
2 min of Burpees
2 min of sit-ups
2 min Bench Press (135/95)
Rest 1min
Measure= Total Reps
Monday 1-28-19
Strength
Clean Complex
Power Clean + squat Clean (Touch and go) + Floating Squat Clean (below knees) + FS
*must not put bar down/ work up to a Heavy set. 6-8 sets.
WOD
15min AMRAP
15 Pull-ups
30 DU’s
3 DL (315/205)
Friday 1-25-19
Strength
Strict Press
5-5-5-5-5
WOD
For Time
21 OHS (95/65)
100m run
Rest 1min
21 Thrusters (115/85)
100m run
Rest 1min
21 Squat Cleans (135/95)
Run 100m
Rest 1min
21 HSPU’s (scale=Pushups/ or Knees on Box inverted HSPU’s)
Run 100m
20min Time cap
Thursday 1-24-19
Skill
Gymnastic Complex
10min EMOM
Min 1 =1 Kipping Pull-up + 1 T2B
Min 2 =2 Kipping Pull-up + 2 T2B
Etc..
Goal maintain Kipping motion through out.
Add 1 rep to each every minute until unable to complete and work your way back down. Minimum of 10min.
Scale = 1 kip + 1 Knee to waist, 2 kip + 2 Knees to waist, etc..
WOD
2RFT
40 KBS (62/35)
30 Box Jumps (24/20)
20 Burpees
2 Bar Muscle ups
(Scale 10 Pull-ups)
Wednesday 1-23-19
Warm up
Dynamic/ Fun game/ BB warm up
WOD
22min AMRAP
5 Power Cleans (185/115)
6 FS (185/115)
400m Run
1 Rope Climb
Tuesday 1-22-19
Strength
DL
8-8-8-8-8
Must be Touch and go. Work to a Heavy set.
WOD
21-15-9
S2OH (135/95)
DU’s
Pull-ups
