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Saturday –
Partner WOD "Partner Trial by Fire"
In teams of 2; 1 person working at a time
400m Run together
50x CtB Pull Ups
40x KBS 70/53#
30x Thruster 135/85
20x Power Clean 185/115
10x Muscle Up
20x HSPU
40x Toes to Bar
60x Burpee
100x Double Unders
1000m Row
25 min cap
Friday –
A. Clean and Jerk;
one set every 2 min for 12 min;
2+2; working up to a moderate set [about 80% of max]
B. WOD:
"Fight Gone Bad"
3 Rounds; 1 min per station;
1. Wall ball 20/14#
2. SDLHP 75/53#
3. Box Jump 20/16"
4. Push Press 75/53#
5. Row for Cal
rest 1 min
Thursday –
"Family Time"
For Time:
Angie-
20 Pull Ups
20 Push Ups
20 Sit ups
20 Squats
Helen-
400m Run
21 KBS 53/35
12 Pull Ups
Fran-
15 Thrusters 95/65
Nancy-
400m Run
15 OHS 95/65
Grace/Isabel-
20 Ground to Overhead 95/65
Kelly-
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20/14
Jackie-
1000m Row
Wednesday –
A. 10 min Alt EMOM;
A1. Push Press; Build up to a tough single rep
A2. Muscle Up Transition work x5-7 reps for skill/prep for B
B. WOD:
"Mary"
20 min AMRAP
5x HSPU
10x Pistol
15x Pull Up
Tuesday –
A; 3 Sets for warm up/prep for B.
A1. Snatch Balance x3 reps
A2. Seated Box Jump x5
B. One set every 2 min for 12 min;
climbing in weight
1x Snatch Extension + 1x Power Snatch + 1x OHS,
then reset + 1x Full Snatch
C. WOD:
For time;
400m Run
15x Power Clean @50% of max
400m Run
10x Power Clean @ 70% of max
400m Run
5x Power Clean @85-90% of max power clean
Monday -
A. 15 min Alt EMOM;
A1. Thruster; Build to tough set of 3
A2. Hollow Rock x20
A3. Strict Pull Ups x3; working up in weight to a tough set of 3
B. EMOM; 15; Density/muscle endurance
1. Thruster x8-10 @ tough/unbroken weight [working across, not up]
2. Double Unders x40-50 [or 30 seconds practice]
3 Toes to Bar x8-12 reps;