Benchmark
10/18/17
Warm up: group then
15-12-9 of:
wall balls
kb swings
cal row
Wod: “Fran”
21-15-9
thrusters 95/65
pull ups
Remaining time can be spent working on your weakness and or mobility.
Monday Fun Day!
10/16/17 Warm up: group mobility 2x 15 air squats 10/8 push ups 5 burpees Skill: review oh squat. Building to determine EMOM weight. EMOM 10 7-10 OH squats 7-10 Burpees Wod: “Don’t overthink” 10 pull ups (descending by 1’s) 2 Air squats (ascending by 2’s) 8 push press after each round 95/65 …
DetailsFeeling chipper
10/12/17
Warm up: trainers choice
Wod: Down and back
10 T2B
20 power cleans 95/65
30 kb swings 53/35
40 ab mat sit ups
50 db thrusters 35/20
10/10/17
10/10/17
warm up: group
Skill/strength: 5×5 each of:
snatch balance & Sotts press
Building w/snatch balance.
sotts press will be newer to most and done w/empty bar.
Wod. Amrap 15 (ascending by 1’s)
Push press 95/65
Front squat 95/65
Ab mat sit ups
Double Trouble
10/4/17
Warm up: trainers choice
strength: Deadlift
5 5 5 warm up, 3 3 2 1 1 1
Building to a heavy single.
Wod: Double Trouble
Amrap 7
5 DL 225/155
8 wall balls
3min. rest and set up for:
Amrap 7
5 power cleans 115/85
8 box jumps
New beginning
10/2/17 WARM UP: Group then 1x of: 20 jumping jacks 20 mountain climbers 20 sit ups 20 walking lunges 10 push ups 5 pull ups EMOM 8 Even: 10 Front squats start w/empty bar slowly building Odd : 6-8 Ring dips Wod AMRAP 15 6 hang squat cleans 95/65 8 push press 10…
Details