Month: May 2018

Strength:

Back Squats

2-2-2-2-2

WOD:

Every 3min on the min

15 Jumping Squats

15 Burpees

*7 round cap

L3: Rx

L2: 12 reps each

L1: 10 reps each, Air Squats

WOD:

6RFT

200M Run

12 Power Snatches

L3: 95/65

L2: 75/55

L1: 45/35

Strength:

Deadlift 3-3-3-3  

WOD:

8RFT 

10 KB Swings 2/1.5 

10 V-Ups  

L3: Rx 

L2: 1.5/1, Abmat SIt Ups 

L1: 1.5/1, Abmat Sit Ups (scale reps to 8 for each movement)

Strength:

1RM weighted Ring Dip

WOD:

8x100M Sprints

Athletes will sprint to the top of the hill (where the asphalt ends)

Walk back for rest

Strength:

:20 min to build to a heavy Squat Clean

WOD:

Death by…Squat Clean

L3: 185/135

L2: 155/105

L1: 135/95

WOD:

Row 2K
30 Buprees
Row 2K

WOD:

Strict Press

1-1-1-1-1

Push Press

1-1-1-1-1

Push Jerk

1-1-1-1-1

WOD:

800M Run (NFT)

Front Squat 3-3-3-3-3 reps

800M Run (NFT)

Strength:

Snatch balance 

1-1-1-1-1-1-1

WOD:

21-15-9

Snatch 115/75

Pull Up

Cal Row

L3: Sub AB for Row

L2: 95/65

L1: 75/55

Strength:

Bench Press

4×8 As Heavy As Possible, same weight for all sets

WOD:

30-20-10

Lunge with bar in back rack 95/65

Burpees over Bar

L3: Rx

L2: 75/55

L1: 45/35