Press: 10x5 @ 75% (we will lift every 1:30)
AMRAP/12: F/S (95/63) & C2 (cal)
3, 6, 9, 12, 15…
WOD: Oct 8, 2018
B/S: 10x5 @ 75% (we will lift every 1:30)
6 RFT: 200m Run, 10 AKBS, 5 C2BPU
PSA: Oct 7, 2018
Wed 10/10 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn: 50/3, 60/3, 70/3, 75/3, 70/3
C&J: 50/3+3, 60/3+3, 70/3+3, 75/3+3, 70/3+3
F/S: 50/3, 60/3, 70/3, 75/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 10/13 will look like this:
3 Pos Sn (1 ea Mid Thigh, Knee, Floor):
50, 60, 70, 70, 70Sqt Jerk: 50/3, 60/3, 70/3, 70/3
Halt Cl (pause at knee :03, then complete the Cl):
50/3, 60/3, 70/3, 70/3B/S: 50/3, 60/3, 70/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, @wod_dice M/C…
WOD: Oct 6, 2018
Option A = Oly lifts & CrossOver Symmetry
3 Pos Cl (1 ea Mid Thigh, Knee, Floor):
50, 60, 70, 75, 70OHL (1RM Jerk #) 2 ea leg
50, 60, 70, 75, 70Sn Pull: 60/3, 70/3, 75/3, 80/3, 85/3
RDL (1RM F/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: Oct 5, 2018
Week 3 RGBP...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
No Time Component: accumulate 50 ea
GHD Back/Hip Ext, Pull Ups, BB BOR
WOD: Oct 4, 2018
Week 3 Press (#’s): 1 Press + 2 P/P + 3 P/J = 1 rep
Min 1, 2, 3 = 55
Min 5, 6, 7 = 65
Min 9, 10, 11 = 75
Min 13, 14, 15 = 85
Min 17, 18, 19 = 957 cycles ME each…1:00 on :30 off…C2 & Lat C2 Burpee
WOD: Oct 3, 2018
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)3 Pos Sn (1 ea Mid Thigh, Knee, Floor):
50, 60, 70, 75, 70P/J: 50/3, 60/3, 70/3, 75/3, 70/3
Sn Grip Lift Off (:03 at knee):
60/3, 70/3, 80/3, 90/3, 95/3B/S: 50/3, 60/3, 70/3, 75/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
WOD: Oct 2, 2018
Week 3 B/S...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
Buy In & Cash Out: 400m Run
5 RFT: 5 HPC, 5 S2OH, 5 BB Lat Burpee
WOD: Oct 1, 2018
Week 3 RDL...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
Buy In & Cash Out: 25 TTB
4 RFT: 200m Run, 15 WB (20/14), 10 D/L (185/123), 5 Burpee
PSA: Sep 30, 2018
Wed 10/3 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)3 Pos Sn (1 ea Mid Thigh, Knee, Floor):
50, 60, 70, 75, 70P/J: 50/3, 60/3, 70/3, 75/3, 70/3
Sn Grip Lift Off (:03 at knee):
60/3, 70/3, 80/3, 90/3, 95/3B/S: 50/3, 60/3, 70/3, 75/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 10/6 will look like this:
3 Pos Cl (1 ea Mid Thigh, Knee, Floor):
50, 60, 70, 75, 70OHL (1RM Jerk #) 2 ea leg
50, 60, 70, 75, 70Sn Pull: 60/3, 70/3, 75/3, 80/3, 85/3
RDL (1RM F/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 29, 2018
Option A = Oly lifts & CrossOver Symmetry
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 28, 2018
Friendly reminder: there will be NO 6:30pm session tonight
Week 2 Press (#’s): 1 Press + 2 P/P + 3 P/J = 1 rep
Min 1, 2, 3 = 50
Min 5, 6, 7 = 60
Min 9, 10, 11 = 70
Min 13, 14, 15 = 80
Min 17, 18, 19 = 90Ascending/Descending ladder for time:
10-9-8-7-6-5-4-3-2-1 Burpee Box Jump
1-2-3-4-5-6-7-8-9-10 OHS
WOD: Sep 27, 2018
Week 2: B/S...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
:40/:20 (4x each) cycle thru one b4 proceeding
(A) Ab Mat Crunch (B) MBC (C) TTB (D) MBS
WOD: Sep 26, 2018
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)