Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Thursday 8/12/2021
Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
WOD
WOD PREP 10 min
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6 RFT
12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch
weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105
Wednesday 8/11/2021
Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike each rounds work harder (good, better, best)
PARTNER WOD
2 person partner
400m Run
4 rounds of Cindy ea
300m Run
3 rounds of Cindy ea
200m Run
2 rounds of Cindy ea
100m Run
1 round of Cindy ea
Run - together
Cindy - YGIG for each movement
(ie 5 pull ygig, 10 push ygig, 15 air squats ygig
Tuesday 8/10/2021
Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
WOD
5RT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
DT RX++ 205/145