Monday 08.20.18

WOD I:

EMOM 25
1 – 12 Double DB Ground to Overhead (35/25 per hand)
2 – 15 GHDSU
3 – 12 Chest to Bar
4 – 16 Alternating Pistols
5 – Rest

WOD II:

In as few sets as
possible, with a
10:00 cap:
80 kHSPU

Friday 8.17.18

WOD:

For Time:
21-18-15-12-9-6-3
Chest to Bar
Bench Press (60%
Bodyweight)

 

WOD II:

5 x 2 (1.1)
Clean w/ 2’ Pause
Below the Knee
Rest 1:30 between
sets.
3 x 3
Clean Grip Deadlift
at 115% of pause
cleans.

Thursday 8.16.18

WOD:

EMOM 21
1 – 8 Push Jerks at
last week’s 10-rep
weight
2 – 15/12 Calorie
Row
3 – 40-50
Unbroken Double
Unders (Scale is
NOT single unders
– it’ll be :45 of DU
Practice)

LIFTING:

In <15:00, build to
a 3RM Back
Squat.

Wednesday 8.15.18

Lifting:

4 x 3 Snatch Grip Deadlift at 120% of
1RM Snatch
Rest :45 between
sets.
4 x 3
Snatch High Pull at
110% of 1RM
Snatch
4 x 2 (1.1)
Snatch (heavy)

WOD:

Teams of 2, For
Time:
50 Burpee Pull Up
50 Cluster (135/95)
50 Deadlift
(225/155)

Tuesday 8.14.18

Lifting:

Every 2:00 for
10:00
3 Front Squat at
82-85% of 1RM.

 

WOD:

“Hollyman”
30 RFT:
5 WBS (20/14)
3 HSPU
1 Power Clean
(225/155)
*30/20lbs ball for
competitive
athletes.

Tuesday 07.31.18

WOD:

0:00 – 5:00
For Time:
30 Power Cleans
(185/135)
5:00 – 10:00
Rest
10:00 – 15:00
For Time:
30 Front Squats
(155/115)
15:00 – 20:00
Rest
20:00 – 25:00
For Time:
40 Push Jerk
(135/95)
25:00 – 30:00
Rest
30:00 – 35:00
For Time:
30 Thrusters
(95/65)

 

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