Week 2: RDL...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
4 RFT: 4 Weighted (or) Strict Pull Ups
8 HRPU
12 Jump Squat (must break parallel/get 6” height)
16 TTB
200m Run
WOD: Sep 24, 2018
Week 2: RGBP...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
For Time: 500m C2 (Buy In)
15-10-5: D/L, Lat BB Burpee, S2OH
500m C2 (Cash Out)
PSA: Sep 23, 2018
Wed 9/26 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn Complex (knee) Sn Pull + HPS + H/S
50, 60, 70, 75, 70Cl Lift off (:03 @ knee): 60/3, 70/3, 80/3, 90/3, 95/3
F/S + P/J (1RM P/J) 50/3+2, 60/3+2, 70/3+2, 75/3+2, 70/3+2
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 9/29 will look like this:
Cl Complex (knee) Cl Pull + HPC + H/C
50, 60, 70, 75, 70btn Press (1RM Press) from split
50/3, 60/3, 70/3, 75/3, 70/3OHS: 60/3, 70/3, 80/3, 90/3, 95/3
RDL (1RM F/S #’s): 50/3, 60/3, 70/3, 75/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, @wod_dice M/C…
WOD: Sep 22, 2018
Option A = Oly lifts & CrossOver Symmetry
P/S: 50/5, 60/5, 70/5, 80/5, 70/5
Jerk Bal: 50/5, 60/5, 70/5, 70/5, 60/5
P/C: 50/5, 60/5, 70/5, 80/5, 70/5
RDL (1RM F/S #’s): 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, @wod_dice M/C…
WOD: Sep 21, 2018
Week 1 B/S: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
4 RFT: 28/21 cal C2, 14 WB, 7 DB HC&J
compare 06.14.18
WOD: Sep 20, 2018
Week 1 RDL: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
AMRAP/7: 7 AKBS, 7 Box Jump, 7 cal C2
compare 06.11.184x5 GHD (abs)
WOD: Sep 19, 2018
6a-9a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Clean: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
S/J: 50/5, 60/5, 70/5, 80/5, 70/5
Sn Lift off (:03 @ knee): 50/5, 60/5, 70/5, 80/5, 85/5, 80/5
B/S: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)
WOD: Sep 18, 2018
Week 1 RGBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
200m FW (2x16kg, 2x24kg), 200m C2, 200m Sprint
Rest 1:00200m FW (2x16kg, 2x24kg), 400m C2, 400m Sprint
Rest 2:00200m FW (2x16kg, 2x24kg), 200m C2, 200m Sprint
compare 06.19.18
WOD: Sep 17, 2018
Week 1 Press (#’s): 1 Press + 2 P/P + 3 P/J = 1 rep
Min 1, 2, 3 = 45
Min 5, 6, 7 = 55
Min 9, 10, 11 = 65
Min 13, 14, 15 = 75
Min 17, 18, 19 = 85AMRAP/12: 90 DU, 3L/3R Bulgarian, 3 HAMF D/L
compare to 06.15.18
PSA: Sep 16, 2018
Wed 9/19 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Clean: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
S/J: 50/5, 60/5, 70/5, 80/5, 70/5
Sn Lift off (:03 @ knee): 50/5, 60/5, 70/5, 80/5, 85/5, 80/5
B/S: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 9/22 will look like this:
P/S: 50/5, 60/5, 70/5, 80/5, 70/5
Jerk Bal: 50/5, 60/5, 70/5, 70/5, 60/5
P/C: 50/5, 60/5, 70/5, 80/5, 70/5
RDL (1RM F/S #’s): 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, @wod_dice M/C…
WOD: Sep 15, 2018
Option A = Oly lifts & CrossOver Symmetry
Sn: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
btn Press: 50/5, 60/5, 70/5, 80/5, 70/5
Cl Grip Lunge w/ BB OH (Jerk #): 50/3&3, 60/3&3, 65/3&3, 70/3&3, 65/3&3
G/M: 4x5 light intensity
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, longer M/C (be surprised)
WOD: Sep 14, 2018
3RM RDL...SLDL (there is a difference)
:30 on :30 off (8 cycles) FR using 110% F/S
2-3 x 10-15 GHD Back/Hip Ext
2-3 x 10-15 Rev Hyper
WOD: Sep 13, 2018
3RM RGBP
2-3 x 10-15 GHD Back/Hip Ext
2-3 x 10-15 Pull/Chin Ups
2-3 x 10-15 BB (or) DB BOR
2-3 x 10-15 MBS
WOD: Sep 12, 2018
6a-9a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Halt Cl Pull (:03 below knee): 50/5, 60/5, 70/5, 80/5, 85/5
Sn Bal: 50/5, 60/5, 70/5, 80/5, 70/5
Jerk Recovery: 50/5, 60/5, 70/5, 80/5, 90/5, 70/5
F/S: 50/5, 60/5, 70/5, 80/5, 80/5, 70/5
CrossOver Symmetry (Activation, Activation +, Recovery)