2 person Partner YGIG ea movement
6 min amrap
6/4 cal Assault Bike
10 kb swing
10 k2e
2 min transition
6 min amrap
8/6 Row
10 wb
8 ball slam
2 min transition
6 Min
6/4 Ski Erg
6 box jump
6 HSPU
Saturday 9/3/2022
Partner WOD
2 person partner - split
100 cal row
80 ball slams
60 box jump 20"
40 pull-up
20 Bear Complex 115/85, 135/95, 155/105
10 wall walk
20 Bear complex
40 k2e
60 box jump
80 ball slam
100 cal row
every 5 min complete 5 synchronized burpees
Friday 9/2/2022
Strength / Skill
Front Squat 5x3
8 min emom
odd hshold, negatives, kip
even 3wb squat + 1-2 wb shots
WOD
10-1 Ladder down
WB
HSPU
Modifications:
hspu = use box, hswall climb/hold, hRpu
Wednesday 8/31/22
Skill Work
3 rds
10 alt DB Bulgarian Split Squat
5 DB Front rack squat
5 DB Push Press
5 Burpee jumps
10 KB swing (5 russian/5 american)
PARTNER WOD
2 PP Partner WOD
14 min amrap
14 Box Jumps
14 Alt DB snatches
14 DB Box Step Ups
14 Devil Presses
14 Burpee Box Jump Overs
14 DB Thrusters