Wednesday 7/1
AMRAP 12
30 air squats
5 burpee pull up
200m run
6 deadlifts (135/95)
L2: (115/75)
L1: moderate weight, enough to do 6 reps unbroken
S.L.I.P.S. Practice
AMRAP 12
30 air squats
5 burpee pull up
200m run
6 deadlifts (135/95)
L2: (115/75)
L1: moderate weight, enough to do 6 reps unbroken
S.L.I.P.S. Practice
For Time
50ft kb overhead lunge
25 kb sumo dl high pull
50ft kb overhead lunge
25 kb sumo dl high pull
50ft kb overhead lunge
25 kb sumo dl high pull
5 Minutes rest
50ft kb overhead lunge
25 kb swings
50ft kb overhead lunge
25 kb swings
50ft kb overhead lunge
25 kb swings
Rx (1.5/1)
L2: (1/.75)
L1: (.75/.5)
WOD
400m run
50 sit ups
50 goblet lunges (1.5/1)
50 kb swings
400m run
50 kb swings
50 goblet lunges
50 sit ups
400m run
L2: (1/.75)
L1: (.75/.5)
WOD
21-15-9 (185/125)
Deadlift
Bar facing burpees
5:00 rest
15-12-9
Deadlift (225/155)
Burpee box jump overs
L2: (135/95)(165/110)
L1: (115/75) (135/95)
WOD
For time
100ft farmers carry (1.5/1)
10 handstand push ups
100ft farmers carry
20 sit ups
100ft farmers carry
10 handstand push ups
100ft farmers carry
20 sit ups
S.L.I.P.S Practice
L2: (1/.75) box pike push ups
L1: (.75/.5) pike push up
WOD
2 rounds for time
60 double unders
20 thrusters (95/65)
5 pull ups
5:00 rest
For time
120 double unders
40 thrusters (95/65)
10 pull ups
L2: (65/45)
L1: (45/35)
WOD
4x 3min AMRAP 1min rest
200m run
15/12 cal row
Max DB snatch (50/35)
L2: (35/25)
L1: (25/20)
WOD
3 sets of
4 rounds for time
9 toes to bar
3 squat cleans (135/95)
3:00 rest between sets
L2: (115/85)
L1: (95/65) hang knee raises
WOD
1k row
40 wall balls
40 deadlift (135/95)
40 push ups
750m row
20 wall balls
20 deadlift (135/95)
20 push ups
500m row
10 wall balls
10 deadlift (135/95)
10 push ups
L2: (115/85)
L1: (95/65)
At Home
800m run
40 thrusters (db/kb)
40 deadlift (db/kb)
40 push ups
600m run
20 thrusters
20 deadlift (db/kb)
20 push ups
400m run
10 thrusters
10 deadlift (db/kb)
10 push ups
WOD
AMRAP 15
20 power snatch (115/85)
20 toes to box
20 box step ups
L2: (95/65)
L1: (75/65)
At Home
AMRAP 15
20 power snatch (db/kb)
20 toes to box
20 box step ups
