WU: Tabata of…
1) Squat Jumps
2) SL RDLs (no weight)
3) Push ups
4) Supermans
1) HS Walk technique
2) HSPU technique
3) Pistol technique
Cond: For Time
10-1
HSPU
Pistols
8/28/19
28
Aug
2019
8/27/19
27
Aug
2019
WU:
30 BTN thrusters
30 T2R
Strength:
Strict press 4 x 10 @ 68% of 1RM
Cond:
For time
Run 1 mile
30 squat cleans
RX: 185/125
S1: 135/95
S2: 95/65
8/26/19
26
Aug
2019
WU: EMOM 10
3 Pull ups
5 Push ups
7 Air squats
Strength: Back Squat
4×10 @ 68%
Cond: For Time
30/21 Cal row
30 OH lunges w/ball 20/14
30 Pull ups
30 OHS w/ball 20/14
Scale as needed
8/24/19
24
Aug
2019
Clean complex:
Every 90 seconds for 10 rounds
1 hang clean + full clean
Cond:
Partner WOD
Buy in
Run 2 laps
Then…
6 rounds
12 thrusters 95/65
12 bar facing burpees
Cash out
Run 2 laps
8/23/19
23
Aug
2019
WU:
Run 2 laps
Strength:
Deadlift 4 x 10 @ 65%
Cond:
Partner WOD
AMRAP 14
100 DU
50 wallballs 20/14
100 DU
50 HSPU
100 DU
50 T2B
Scale as needed
8/22/19
22
Aug
2019
Recovery/Mobility/Make-ups
1) Ankle flexibility
2) Ankle smash
3) Cossacks squat 3 x 20
4) Front rack holds 3 x 40 seconds
8/21/19
21
Aug
2019
WU: 2 rounds
10 supermans
5 back to front rolls
10 v-ups
5 back to front rolls
Strength: Strict Press
4×10 @ 65% of 1rm
Cond: Open Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
8/20/19
20
Aug
2019
WU: 3 Rounds
30 sec dead hang
10 OHS (pvc or bar)
Oly: EMOM 10
Snatch doubles (athletes choice on snatch type)
Cond: 3 Rounds for quality
M1- KB swings (Russian)
M2 – Row cals
M3 – BB upright rows
8/19/19
19
Aug
2019
WU:
Run 1 lap
10 burpees
10 lunges
10 sit-ups
Strength:
Back squat 4 x 10 @ 65%
Cond:
For time
100 DB GTOH
Every minute on the minute, do 5 burpees
RX: 50/35
S1: 35/25
S2: 25/15
8/17/19
17
Aug
2019
Ring MU technique
Cond:
For time
30 ring MU
