Strength / Skill
RIG:
Back Squat Pause
3x3 (build from 70%)
STACHION:
5x Power Snatch + OHS
Reset
Hang Squat Snatch (build load)
Metcon
5 RFT
200m Run
5 Snatches (115/85) rx+155/105
25 DUs
5 HSPU rx+ defecit strict
Wednesday 5/12/2021
Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Wod Prep:
3rds each 20/10 ygig
Ski/Bike/Row
PARTNER WOD
2 person team
split evenly
buy-in:100cal ROW
40-30-20
wb
k2e
buy-in: 80cal SKI
40-30-20
kb
ball slam
buy-in: 60cal Bike
40-30-20
box jump
ring Rows
Tuesday 5/11/21
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Squat Pauses
From Rack:
5sets x 3reps Front Squat (1 second pause)
From Station:
1 HC+1 FS+Jerk
build to wod weight
Metcon
5RFT
200m run
1x rope climb
3x 1 deadlift + 1 powerclean + Hang Clean + 1 Jerk
155/115
rx+185/125
rx++ 225/135
Monday 5/10/2021
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
WcG Benchmark
16 min EMOMs
A: Death by Row
start with 5 or 3 calories . add 1 cal each minute until you cant complete an entire set then start over at the top of the minute
B: Alternating
Odd: 3 Pull UPs + 6 HSPU + 9 Air Squat
Even: 6 K2E + 9 Push Ups + 12 Sit ups