Strength / Skill
WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
if this is your 4th squat day then complete 15 BS, 15 FS and 15OHS at 50%
WOD
Ladder
10,1,9,2,8,3,7,4,6,5
Box Jumps 24/20
K2E
American KB Swings 53/35
Thursday 7/22/2021
Strength / Skill
WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
10 Min Wod Prep
WOD
15 min AMRAP
3 OHS (135/105, 155/115)
6 Bar Facing Burpees
12 Chest to ""Barbell"" Push-ups
24 Ab mat Sit-ups
Wednesday 7/21/2021
Skill/Progression
YGIG Choice Erg / Hshold
A1 erg for 30 sec
A2 HsHold for 30 sec
switch and repeat 3rds each
Skill Work
In your station:
15 min of C&J wod prep
1 HC + Jerk + 1 PC + Jerk
build to wod weight or beyond
PARTNER WOD
15min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 C&J 155/105
RX+ 185/125
deficit hspu 45/25
Tuesday 7/20/2021
Strength / Skill
WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
WOD
5 RFT
5 DL 225/155, 275/185
7 Devil Press 35/25, 40/30
25 DU