Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load
WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 push ups
24 sit ups
Thursday 4/28/2022
Strength / Skill
10 min emom:
ODD: 1 DL + 1 Hang Power Clean + 1 Front Squat
EVEN: Alternate between Russian KB swings & Rig Work
WOD
4rds:
200m run
22 kb swing rx+62/44
11 pull upsv rx+ ctb
5 Deadlifts 225/155, rx+275/185
then.
10 reps of 1 DL + 1 Hang Squat Clean 135/95 rx+ 185/115
Tuesday 4/26/2022
Strength / Skill
Back Squat
10,5,3,1,1,1,3,5,10
WOD
For Time:
50/42 Cal Row
Directly into:
10-8-6-4-2
DB Squats 50/35 (holding 2 DBs)
weighted Ab Mat Sit Ups 45/25
HSPUs
Wednesday 4/20/2022
PARTNER WOD
8 min sprint amraps
5 DL 225/155
5 hspu
8/6 Row
3 min
5 Front Squats 135/85
5 t2b
6/4 ski