Tuesday 3-27-18
Skill
Ring Dips/ Push-ups
Death by Dips/ Push ups
WOD
4 RFT
30 Russian KBS (54/35)
20 Push Press (115/75)
10 Burpees
Cashout– 1min ME Sit-ups
Monday 3-26-18
Strength
Squat Cleans
2-2-2-2-2
WOD
8 RFT
7 OHS (115/85)
100m Plate Carry (45/25)
Pull-ups day 6
10 Kips
2×8 Assisted Pull-ups
8 Jumping negative
8 DB pullover
8 Hammer Curls
Thursday 3-21-18
Warm-up
Agility ladder/ agility drills
Skill
4 x 400m run
*1 minute rest between each 400m run
*Measure= Total time including rest
WOD
For Time, Complete in any order.
50 Bench Press (135/95)
50 Cal Row
250 DU’s
50 Slam Balls (20/10)
50 Pull-ups
Wednesday 3-21-18
Strength
Back Squat
3-3-3-3-3…
AHAP
WOD
For Time
2-4-6-8-6-4-2
Hang Squat Snatches (115/85) RX+ (155/115)
T2B
Burpees to Target
15min Time cap
Scale = Power Snatches/ Knees to waist, scale weight as needed. DB Snatches if needed.
Pull-up day 6
Posted at Box whiteboard
Cashout
ME Cal Row in 1min
Tuesday 3-20-18
Strength
10:00min EMOM
3 DL (275/185) + ME DU’s
30sec of Work/ 30 sec of rest
Measure= DU’s
WOD
For Time
100 WB (20/14)
50 Sit-ups
50 KBS (54/35)
Run 400m
Monday 3-19-18
SPT
Complete 3 rounds of… (5min time cap)
10 WB
10 T2B
10 Break Dancers
Then, Group BB OHS warm up (7min Time cap)
Strength
OHS
3-3-3-3-3…
*Increase weight every set
20min Time cap
WOD
4min to complete
3 Rounds of “Cindy”
Then, with remaining time ME
Clean and Jerks (135/95)
Rest 1min
4min to complete
2 Rounds of “Cindy”
Then ME of Clean and Jerks (135/95)
Rest 1 min
4min to complete
1 Round of “Cindy” then
ME of Clean and Jerks (135/95)
“Cindy” =
5 Pull ups
10 Push ups
15 Air Squats
Measure= Total Reps of Clean and Jerks
Scaled WOD
15min AMRAP of “Cindy”
5 Ring Rows
10 HRPU’s
15 Air Squats
Pull-up Day 4
10 Kips
3×8 Assisted Pull-ups
8 Ring Rows
8 Pull overs
2×8 Hammer Curls
Thursday 3-15-18
Strength
Bench Press
5-5-5-5-5
Incerease weight every set
WOD
4RFT
Run 200m
8 Ring Dips
15 WBSU’s (20/14)
18.3 will be announced at 5pm.
Wednesday 3-14-18
Strength
Back Squat
8-8-8-8-8
WOD
For Time
30 Power Cleans (135/95)
30 Calories on Rower
30 WB (20/14)
Pull-up Program Day 2
Posted at box
Tuesday 3-13-18
Skill
Handstand Push-ups
Progressions
7min EMOM
20sec ME / 40 Sec rest
Set number of reps 1-5
WOD
18:00min AMRAP
30 KBS (62/35)
15 Burpee Box Jump overs
20 DU’s
1 Rope Climb
Monday 3-12-18
Strength
10:00min EMOM
2 Squat Cleans
75-80% of 1RM (will stay same weight whole EMOM)
*should be challenging
WOD
For Time
400m Run
Then, 21-15-9 of…
Thrusters (95/65)
Knees to Elbows
Then, 400m to finish.
Pull-up Program Day 1
1×10 Kip
2×10 Strict, assisted or on knees pull-ups
1×10 Ring Rows
1×10 DB Pullover
Cashout– Stretch
