Friday November 1, 2019
WOD (40:00): 3X20 wall balls (20/14)20 dumbell snatch (50/35) -Rest 5:00- 9-15-21Box jump (24/20)Toes to bar -Rest 5:00- 3X20 overhead lunges w/plate (45/25)10 burpee **35:00 time cap
Thursday October 31, 2019
Strength (20:00): Press6:00 warm up – 5@bar, 5@45%, 3@55%, 3@65%Working sets – 0:00 5@75%, 3:00 5@75%, 6:00 5@75%, 9:00 5@75%, 12:00 5@75% WOD (17:00): 21 calorie bike18 power clean (135/95)15 strict pull up12 front squat (135/95)9 toes to bar6 snatch (135/95)
Wednesday October 30, 2019
Strength (22:00): Back squat8:00 warm up – 5@bar, 5@45%, 3@60%, 3@70%Working sets – 0:00 5@80%, 4:00 3@85%, 8:00 3@85%, 12:00 8@75% WOD (16:00): 40-30-20-10 calorie rowthruster (45/35)**don’t drop empty bars.
Tuesday October 29, 2019
Strength (24:00): Hang clean (full squat)10:00 warm up – work up to 55-60% of 1RM cleanWorking sets – 0:00 2@65%, 3:00 2@70%, 6:00 2@75%, 9:00 2@80%, 12:00 2@80% WOD (16:00): 6XRun 200mRest 2:00
Monday October 28, 2019
WOD (35:00): 9:00 time cap for:21-15-9Deadlift (225/155)Handstand push up21-15-9Deadlift (315/205)Handstand walk 50’ between sets For scaled:Deadlifts are (135/95) first then (185/135)Hand release push ups and bear crawls