Prep Work
9min amrap
min 1
3 DL+ 10sec HSHold
min 2
3 box jump + 10sec kip
min 3
3-5 wb + 10ish du
repeat 3 x and progress
PARTNER WOD
3rds split
10 Handstand push-ups
20 Deadlift
2rds split
20 Box jumps, 30 inch box
30 Pull-ups
1 rd spilt
100 Wallball
100 Double-unders
400m run together
Strength / Skill
OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)
comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable
WOD
12 min AMRAP
20 Dead Lift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then continue with:
3 DL
2 PSn
1 OHS
Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable
B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk
WOD
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105
3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105
Saturday Partner WOD
3 ten minute wods - 3 person team - 3 min transition
wod1: 10 min
A1: Bike for calories
A2: rig dead hold
A3: 20 wall balls
when a3 finishes 20 wbs - switch
3 min transition
wod2: 10 min
A1: Row for calories
A2: OH weight hold 45/25
A3: 10 kb swings / 10 goblet squats
when a3 finishes - switch
3 min transition
wod3: 10 min
A1: Ski for calories
A2: Deadlift hold 185/125
A3: 3 bear complex 115/85
when a3 is finished - switch
