Yearly Archives: 2021

Strength / Skill
Squat Plan - 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 Squat Cleans 135/95, 185/125

6 Bar Facing Burpees

9 T2B

12 V Sit-ups

PARTNER WOD
2 person teams - Ladder down - Alt A1/A2

WOD 1:
alt 10-1
DL / Hspu
then, 4 rope climbs + 200m sled push (wreck bag)

WOD 2:
alt 10-1
thrusters / pull-up
then, 4 rope climbs + 200m sled push (wreck bag)

WOD 3:
alt 10-1
ski / box jump
then, 4 rope climbs + 200m sled push (wreck bag)

Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10

Metcon
12 Min amrap

10 SDHP 95/65
20 weighted sit-ups 45/25
30 DU
20 k2e
10 S2OH 95/65

Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
10 min for wod prep

Metcon
4 min AMRAP x 3 rounds

400/300m Row
10 T2B
Max Reps Snatch

rest 2 mins

RD1 Sn 115/85
RD 2 Sn 125/95
RD 3 Sn 135/105

RX+ add 20lb
RX++ add 40lb