Thursday 10/27/2016
WOD:
Fran
21-15-9
Thrusters 95/65
Pull Ups
Then…
ROMWOD
30 minutes
Wednesday 10/26/2016
HEAVY LIFTING DAY
20-25 minutes
Clean & Jerks
Heavy Singles
1-1-1-1-1-1
Then..
Rest of time
Front Squats
Heavy Singles
1-1-1-1-1-1
Go as heavy as possible while maintaining good form.
Tuesday 10/25/2016
Strength:
Bench Press
5 x 5
Progressive load
End with a heavy set of 5… Push Yourself!
WOD:
20 minute AMRAP
5 Toes 2 Bar
10 Push Ups
15 Lunges (walking or in place)
20 Pulls on Rower
SCORE IS TOTAL AMOUNT OF CALORIES ROWED
Monday 10/24/2016
WOD:
For Time:
27 Calorie Row
21 Deadlifts 225/155
15 Burpee Box Jump Overs 24/20
9 Shoulder to Overhead 165/110
Strength Work:
Sled Push
&
Farmer Carry
Friday 10/21/2016
WOD:
“The Don“
45 minute CAP
(add 1 second for every rep not competed)
66 Deadlifts 110/75
66 Box Jumps 24/20
66 Kettlebell Swings 53/35
66 Knees to Elbows
66 Sit Ups
66 Pull Ups
66 Thrusters 55/33
66 Wall Balls 20/14
66 Burpees
66 Double Unders
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Thursday 10/20/2016
WOD:
30 minute Time Cap
BUY IN: 2 Towers
5 Rounds
16 OH Plate Lunges 45/25 (walking or in place)
Sled Push w/ no weight (end of conex and back)
CASH OUT: 2 Towers
COOL DOWN:
15-20 Minute ROMWOD
Wednesday 10/19/2016
WOD #1:
10 minute EMOM
Even Minutes: 3 Back Squats @ 75% of 1 RM
Odd minutes: 20 Double Unders
WOD #2:
20 minute CAP
21-15-9
Deadlifts 225/155
800m Run
Cap PENALTY: 3 Tower Runs
Tuesday 10/18/2016
Strength:
Press Complex:
12 min EMOM
3 Strict Press
2 Push Press
1 Push Jerk
@ 70% of 1 Round Max, Shoulder Press
WOD:
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull Ups
Monday 10/17/2016
Warm Up:
First…
Skill work with empty bar
20 Clean Pulls
20 Clean High Pulls
20 Front Squats
10 Squat Cleans
Then…
3 Rounds (not for time)
Run (end of conex and back)
10 Push Ups
WOD:
(13 Minute CAP)
[Pick a weight you can handle to make the time cap]
4 Rounds For Time
8 Squat Cleans 135/95
12 Bar Facing Burpees
Time Cap PENALTY: 40 Burpees
Friday 10/14/2016
Strength: Bench Press
5 X 5 @ 70% 1RM
WOD#1: Annie 50-40-30-20-10 FT
Double Unders
AbMat Sit-ups
WOD#2: 15-10-5 FT
Pull-ups
Box Jump Overs 24/20
Power Snatches 95/75
