Tuesday 10-2-18
Skill
4 x 400m Run
1min rest between sets
WOD
100 DU’s
80 Sit-ups
60 Pushups
40 Back Extensions
20 Burpees
10 T2B
20min Time cap
Monday 10-1-18
Strength
Thrusters
8-6-4-2-1
Increase weight every set, work to a Heavy Thruster off the rack.
WOD
Repeat from June 4th, check sugar WOD for previous time
10-9-8-7-6-5-4-3-2-1
FS (135/95)
C2B Pull-ups
Friday 9-28-18
Skill
Bench Press
10-5-2-2-5-10
For Volume
WOD
“DT”
5RFT
12 DL
9 Hang Power Cleans
6 Push Jerks
(155/105)
Thursday 9-27-18
Skill
Back Squat
3-3-3-3-3
WOD
400m Run, then
6 Rounds of….
10 T2B
10 Burpees
Wednesday 9-26-18
Strength
Push Jerks
3-3-3-3-3
WOD
11min AMRAP
Run 100m run
3 Squat Cleans (185/115)
1 Rope Climb
Tuesday 9-26-18
Tabata Warm-Up
Skill
Deadlift
3-3-3-3-3
WOD
“Jackie”
For time
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Monday 9-24-18
Warm-up
Barbell warm-up
Strength
Squat Snatch
3-3-3-3-3
WOD
2RFT
21 OHS (95/65)
100 DU’s
50 Sit-ups
18:00min Time cap
Friday 9-21-18
Strength
10:00min EMOM
2 Squat Cleans @ 70+%
Same weight throughout
WOD
6min AMRAP
5 Power Cleans (165/115)
8 Wall Balls
3min rest
400m sprint for time
Thursday 9-20-18
Strength
Bench Press
8-8-8-8-8
WOD
12:00min to complete in any order
75 OH Plate reverse Lunges (45/25)
50 Pull-ups (RX+ 100 Pull-ups)
50 Burpees on Plate
Cashout– Lateral raises/ Dips
Wednesday 9-18-18
Strength
DL
5-5-5-5-5
Work to a Heavy 5
Partner WOD-alternate movements
Complete 8 rounds
Cal Row (15/12)
5 Power Snatches + 7 OHS (95/65)
30 DU’s
Cashout– 2×10 reverse hyper extensions
