Wednesday 6-3-20
Strength Con
Death by Thrusters EMOM style (95/65)
start at 2 and increase by 1 EMOM until failure.
WOD
10min AMRAP
7 HSPU’s
27 DU’s
Cashout- 30 GHD sit-ups
Tuesday 6-2-2020
Gymnastic Skill
1 Pull-up + 1 T2B
add one rep to each movement and go as long as you can. complete at least 6 sets
WOD
5 RMU (10 ring rows + 5 Dips)
3 DL (275/185)
200m run
1 Rope Climb
18min AMRAP
Friday 5-29-20
Warm-up
Coach led BB snatch warm up
Skill
Weighted Pull-ups
3-3-3-3-3
WOD
15-12-9-6-3
Power Snatches (135/95)
Burpees over bar
Bar MU’s (C2B pull-ups)
Then, 400m run to finish.
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Wednesday 5-27-20
Skill
DU’s Practice
No measure/ work on being unbroken- goal 50 unbroken. Work on technique.
WOD
5 Rounds of…
3:00min WORk / 1 min rest
20 Single arm KB alternating reverse lunges. (53/35)
20 Sit-ups
100m Plate Carry (45/25)
Then ME DU’s
Rest 1min
Score is DU’s
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)