Thursday 10/17/13 Tracy's WOD
SKILL:
3x3 Turkish get ups on each side
WOD: Members WOD Day
Tracy's WOD
3RFT
Squat clean from each position
1,2.3 RTG 155/115 RX 135/95
10 Alternating slam ball/wall ball
-(5 each) 20/10
5 OHS RTG 115/85 RX 95/65
-(change weight from cleans)
10 step ups with weight
45/25 alternating legs
Wednesday 10/16/13
SKILL:
400M jog
6x100M start at 50% build to 90% by half way and decelerate last 20 M
WOD:
12 min AMRAP
20 DU or 200 SU
20 V Ups
20 HRPU
Tuesday 10/15/13
Tuesday 10/15/13
SKILL:
Bench Press
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
WOD:
10,9,8,7,6,5,4,3,2,1
Thrusters
RTG 135/95 RX 115/85
1,2,3,4,5,6,7,8,9,10
Box jumps
RTG 30/24 RX 24/20
SKILL:
Bench Press
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
WOD:
10,9,8,7,6,5,4,3,2,1
Thrusters
RTG 135/95 RX 115/85
1,2,3,4,5,6,7,8,9,10
Box jumps
RTG 30/24 RX 24/20
Monday 10/14/13
Monday 10/14/13
SKILL:|
Back Squats
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
RTG:
EMOM 10min
Power Clean x 2 reps @ 80-85% of 1-RM Clean
WOD:
"Mary"
20 min AMRAP
5 Handstand push ups
10 pistols ( 5 each leg)
15 pull ups
SKILL:|
Back Squats
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
RTG:
EMOM 10min
Power Clean x 2 reps @ 80-85% of 1-RM Clean
WOD:
"Mary"
20 min AMRAP
5 Handstand push ups
10 pistols ( 5 each leg)
15 pull ups