Strength / Skill
8 Min emom
1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk
WOD
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 SC/Masters
135/95 RX
155/105 RX +
1 emom then + 1 each min
if unable to complete a rd then start over
Skill Work
5 rds tabata 30/30
DUs
PARTNER WOD
3 wods - 6min amraps
sprint ygig
5 t2b
6 SKI
5 hspu
8 row
5 Box Jump
6 Bike
Warmup
If your early:
Optional on own (prior to group warn-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Strength / Skill
from station:
8min amrap
1 clean + 1 Front Squat x3
increase load and add a squat clean in the later rounds of the emom
Benchmark
JACKIE
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
Modifications:
beginner
500m row
25 thrusters )coach assist with weight selection)
15 banded or jumping pull-ups or ring rows
RX++
Angry Jackie
2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups
Warmup
If your early:
Optional on own (prior to group warm-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Group mobility - dynamic
Strength / Skill
RIG:
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
STATION:
wod prep
1sn dl + 1hSn and build to wod weight
WOD
4RFT
25 DU
15 weighted situps upright 25/15
5x - 1Sn DL + 1Hang snatch (115/85)
modifications
jump - 25 single/doubles or 50 singles
rx+ 155/105
