Tuesday 10/1
WOD
3 rounds for reps
1:00 Power cleans (135/95)
1:00 Cal Assault Bike
1:00 Push ups
1:00 REST
L2: (115/75)
L1: (95/65)
WOD
3 rounds for reps
1:00 Power cleans (135/95)
1:00 Cal Assault Bike
1:00 Push ups
1:00 REST
L2: (115/75)
L1: (95/65)
WOD
For time:
Row 500 meters
21 Push Press (115/75)
Row 500 meters
18 Push Press
Row 500 meters
15 Push Press
Row 500 meters
12 Push Press
L2: (95/65)
L1: (75/55)
3 rounds for time of:
21 hang power snatches (115/75)
50 squats for time
L-sit for squat time or 1:00
L2: (95/65) Tuck Hold
L1: (75/55) V sit hold on floor
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
ANNIE
50,40,30,20,10
Double Unders
Situps
L2: 2:1 DU
L1: 2:1 DU
WOD
3 Rounds for Time
400m Run
21 KB swings (2/1.5)
12 Chest to Bar
L2: (1.5/1)
Jumping CtB
L2: Scale run as needed, (1/.5)
WOD:
5 RFT
21 dumbbell thrusters (35/25)
15 burpees, touching target 6 inches above reach
L2: (25/17.5)
L1: (17.5/10)
Deadlift 5-5-3-3-3-1-1-1-1 reps
Box Jump for max height
WOD:
12-9-6-3 reps for time of:
Clean and jerks (155/105)
Bar muscle-ups
.
L2: (135/95) JBM
L1: (115/75) Bar row to dip
Squat Strength
Back squat 1-1-1-1-1 reps
21-15-9
Burpees
KB Swing (2/1.5)
Double Unders
L2: (1.5/1)
L1: (1/.5)
WOD
Teams of 3
150 Wall balls (20/14)
150 Deadlift (185/125)
150 Cal Row
150 T2B
L2: (14/10) (155/105) Knee to Elbows
L1: (14/10) (135/95) Hang Knee Raises
