10/25
AEROBIC CAPACITY
3 Rounds
500m Row
400m Run
Rest 3 minutes between
Practice Gymnastics
C2B/RMU/BMU
1:30 on 1:30 off
AEROBIC CAPACITY
3 Rounds
500m Row
400m Run
Rest 3 minutes between
Practice Gymnastics
C2B/RMU/BMU
1:30 on 1:30 off
Image
GPP 10/24
Strength/Skill
15 minutes for 3RM Deadlift
WOD
For Time
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
Strength/Skill
15 minutes for 3RM Deadlift
WOD
For Time
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
CFL 10/24
Strength/Skill
Deadlift
5-5-5-5-5
moderate to heavy
WOD
Modified "Diane"
21-15-9
Deadlifts
Push Ups
Strength/Skill
Deadlift
5-5-5-5-5
moderate to heavy
WOD
Modified "Diane"
21-15-9
Deadlifts
Push Ups
GPP 10/23
Strength/Skill
2 position Squat Clean (ground to knee, ground to power) with 2 sec pause
Build over 12 minutes
WOD
AMRAP 18
Strength/Skill
2 position Squat Clean (ground to knee, ground to power) with 2 sec pause
Build over 12 minutes
WOD
AMRAP 18
CFL 10/23
Strength/Skill
5-5-3-3-1 Back Rack Back Squat (building in #)
WOD
AMRAP 18
2-4-6-8-10-12
Med Ball Clean
Ring Row/Pull Up
Strength/Skill
5-5-3-3-1 Back Rack Back Squat (building in #)
WOD
AMRAP 18
2-4-6-8-10-12
Med Ball Clean
Ring Row/Pull Up
GPP 10/22
Strength/Skill
15 minutes to find 3RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (70/53)
1-2-3-4-5-6-7-8-9-10 S2O (135/95)
Strength/Skill
15 minutes to find 3RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (70/53)
1-2-3-4-5-6-7-8-9-10 S2O (135/95)
CFL 10/22
Strength/Skill
15 minutes to find 5RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (53/35)
1-2-3-4-5-6-7-8-9-10 S2O (95/65)
Strength/Skill
15 minutes to find 5RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (53/35)
1-2-3-4-5-6-7-8-9-10 S2O (95/65)
Monday 10/15
WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)
WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)