Week 2: RGBP...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
8 RFTWT: 8 D/L, 6 HPC, 4 S2OH, 2 OHS, 100m shuttle, 1:00 rest
WOD: Oct 22, 2018
Week 2: B/S...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
Buy In/Cash Out = 400m Run
18-12-6: HPC&J…C2 cal’s
PSA: Oct 21, 2018
Wed 10/24 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn Complex (1 Sn Pull + 1 P/S + 1 Sn): 50, 60, 70, 70
OHS: 50/3, 60/3, 70/3, 70/3
Cl Lift Off (:03 pause at knee): 70/3, 80/3, 90/3, 90/3
Lunges (3 ea leg, BB on back, use 1RM Cl#): 50, 60, 70, 70
Sat 10/27 will look like this:
C&J: 50/3+1, 60/3+1, 70/3+1, 70/3+1
Snatch: 50/3, 60/3, 70/3, 70/3
B/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 20, 2018
Cl Complex (Cl Pull + P/C + Cl): 50, 60, 70, 70
Sn Bal: 50/3, 60/3, 70/3, 70/3
Jerk Recovery: 70/3, 80/3, 90/3, 95/3
F/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 19, 2018
Week 1 SDL: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
* use traditional D/L #’sNo Time Component…FW, Prowler, Sandbags, Yokes…
WOD: Oct 18, 2018
Week 1 RGBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Buy In & Cash Out: 4 x 200m Run
50 D/L & 25 S2OH (135/83) same weight, no cages allowed
WOD: Oct 17, 2018
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)3 pos Cl (M Th, Knee, Floor): 50, 60, 70, 70
S/J: 50/3, 60/3, 70/3, 70/3
Halt Sn (:03 @ knee, then finish): 50/3, 60/3, 70/3, 70/3
RDL (1RM F/S #): 50/3, 60/3, 70/3, 70/3
WOD: Oct 16, 2018
Week 1 B/S: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Min 1, 4, 7, 10 = 8 Burpee
Min 2, 5, 8, 11 = 12 KBS
Min 3, 6, 9, 12 = 16 MBS
WOD: Oct 15, 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 = 854 RFT: 5L & 5R KB G2OH, 10 TTB, 15 WB, 200m C2
PSA: Oct 14, 2018
Wed 10/17 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)3 pos Cl (M Th, Knee, Floor): 50, 60, 70, 70
S/J: 50/3, 60/3, 70/3, 70/3
Halt Sn (:03 @ knee, then finish): 50/3, 60/3, 70/3, 70/3
RDL (1RM F/S #): 50/3, 60/3, 70/3, 70/3
Sat 10/20 will look like this:
Cl Complex (Cl Pull + P/C + Cl): 50, 60, 70, 70
Sn Bal: 50/3, 60/3, 70/3, 70/3
Jerk Recovery: 70/3, 80/3, 90/3, 95/3
F/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 13, 2018
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 12, 2018
RDL: 10x5 @ 75% (we will lift every 1:30)
Buy In = 400m C2
30 - 20 - 10: WB & Box JumpCash Out = 400m Run
WOD: Oct 11, 2018
RGBP: 10x5 @ 75% (we will lift every 1:30)
Min 1, 4, 7, 10 = 3 BMU
Min 2, 5, 8, 11 = 7 Clusters
Min 3, 6, 9, 12 = 50 DU
WOD: Oct 10, 2018
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)