|
Mon: oly + emom 10 evens 5 thrusters odds 40 double unders
Tue: 10 min muscle up and inversion practice + 20min amrap 8 oh reverse lunges 8 bfb 8 lunges 8 ctb pullups lunges in place stepping back + max ub set of ttb Wed: OLY + 15 min easy bike Friday: oly + 30-20-10 cal row 15-10-5 hspu Saturday + 16.2
0 Comments
Mon: oly + 3 rounds 5 Squat cleans not TNG but fast singles at mod/heavy weight 165-195 ish + 50 double unders rest 2:00 Tue: 15 min muscle up and inversion practice. 4 rounds 200m run + 15 BFB + 10 hspu + 5 ohs 135 rest 3:00 Wed: OLY + 15 min easy bike Friday: oly + 21-15-9 cal row ctb Saturday + 12.2 Mon: oly + 3 rounds 7 thrusters 21 cal row rest 2:00 Tue: 5 rounds 1:15 work rest 2:45 10 burpees 6" amrap bar muscle ups + 3 rounds for time 400 m run 40 double unders 20 ttb Wed: OLY + 15 min easy bike Friday: oly + 9-7-5 muscle up power snatch 115 sub 9ctb 9 ring dip, 7/7, 5/5 Saturday : 55 deadlifts 55 wb 55 cal row 55 hspu 14 min? Mon: oly + 3 rounds 5 Front squats from the ground + 18 burpee box jump over rest 2:00
Tue: 4 rounds 2:00 / 2:00 off 21 cal row amrap HSPU + 20 min amrap 200 m run 15 Bfb 15 ctb 15 ohs 75/55 Wed: OLY + 15 min easy bike Friday: oly + 12-9-6 deadlift 255/165 4-3-2 rope climb Saturday 20 min amrap Mon: oly + 3 rounds 5 TNG power clean row 350m rest 2:00
Tue: 4 rounds 2:00 / 2:00 off 15/12 cal assault bike amrap muscle ups do not have to be unbroken + 4 rounds 15 BFB 15 TTB 400 m run rest 3:00 Wed: OLY + 15 min easy row Friday: oly + 3 rounds 25 wall balls 50 double unders Saturday 13.1 monday: oly + 21-15-9 burpee cal assault bike tuesday: emom 14 evens 12 cal row odds 2-4 muscle ups + 3 rounds 2:00 long run 200 m amrap ctb 2:00 + 100m walking lunges Wednesday oly + 20 min super easy cardio + extra mobilily friday : oly + 50 double unders 25 wall balls X 2 Saturday eva monday: oly + 4 rounds for time 10 hang power clean 135 30 double unders
tuesday: emom 14 evens 12/9 cal bike odds 2-4 muscle ups + 3 rounds 2:00 long run 200 m amrap ttb rest 2:00 + 3 rounds 15 burpees 15 hspu rest :90 Wednesday oly + 18 min super easy cardio + extra mobilily friday : oly + 20-16-10 oh reverse lunge #115/#75 CTB Saturday monday: oly + 7 min amrap 15 ohs #95 45 double unders
tuesday: 4 rounds 20 cal assault bike + amrap hspu start as quickly after you get off the bike no extra rest between movements. Rest 2:00 between sets + 3 rounds 4 deadlifts + 16 bar facing burpees + 400m run rest 3:00 Wednesday oly + 18 min super easy cardio + extra mobilily friday : oly + emom 12 evens 2-3 strict weighted ring pullups odds … Saturday monday: oly + 8 min amrap 20 cal row 20 burpees over the rower
tuesday: emom 7 2-4 muscle ups + strict ring dip 5-5-5-5 weight + 3 rounds 20 kbs 32/24 + 400 m run + 60 double unders rest 3:00 between rounds Wednesday oly + 15 min super easy non running cardio + extra mobilily friday : oly + 10-8-6-4-2 pistol/leg, toes to bar, strict hspu Saturday WOD wars mon. Oly + Fran
tuesday 2k row wednesday oly Friday oly Saturday |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
Categories |
RSS Feed