This Saturday is Our 5k Mud Run in Irvine at Oak Canyon Park. Approx. 30 of us going. Room for mor
- Coach Joe
- Mar 31, 2018
- 1 min read
Monday
Work up to Wod Deadlift weight or more. Rx weight for Men is body weight for Ladies is 3/4 body weight.
Reverse KB Lunges 4x6-12 reps e/leg
Sled Drags 4x2
"Christine"
3 rounds for time
500m Row (400m run for scaled)
12 Deadlifts (BW/.75 of BW)
21 Box Jumps 20"
Tuesday
Work up to wod weight for squat cleans,
and Rope Climb Skills,.....(wear long thick socks/legging/compression pants).
800m Med-ball Run (all run together share 2 balls a 20 and a 14 team determines who carries what and for how long).
5 rope climbs
20 Squat Cleans 135/95
400m med ball run
7 Rope Climbs
20 Squat Cleans
800m med Ball Run
9 Rope Climbs
20 Squat Cleans
Wednesday
Bench Press 5-5-5-5-5
Flies DB or Plates 5x6-12 reps
Supinated ring Rows 4x3-5reps flat as possible
B)3 rounds for reps/not time
2min max cal row
1min max burpees
2 min rest
Thursday
work up to appropriate weights for the wod
"50-50" teams of 3
1 works at a time 2 recover/rest
AMRAP 7
50 Push Press 95/65
50 Push Press 115/80
amrap push Press 135/95
3 min rest
AMRAP 7
50 Back Squats 115/80
50 Back Squats 135/95
amrap back squats 155/105
3 minute rest
AMRAP 7
50 Hang Power Snatches 75/55
50 Hang Power Snatches 95/65
amrap HP Snatches 115/75
Friday
Spend time on Pull Ups and Double Unders
B)AMRAP 15
10 Chest to Bar Pull Ups
15 Sit Ups
20 Double Unders (50 Singles)
200m Run
Saturday
Open gym 830am-10am
CrossFit 10am-11am
Max out Saturday pick a lift and work on a one rep max, Do volume work (5x5) or work on technique.
B)3 RFT
400m run
21 deadlifts 135/95
15 toes to bar
Sunday
Open Gym
9-11am
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