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Yearly Archives: 2022

Wednesday 8/24/2022

Strength / Skill
Seated Barbell Shoulder Press -
3 warm up sets 10,8,6
then, 3sets x 4 reps ahap

PARTNER WOD
2 person teams YGIG ladder up and down - each Athlete complete 55 reps each block
ie: A1 does 10 then A2 does 10, A1 does 9 then A2 does 9

10-1
Box Jumps

1-10
Thrusters 75/45, [95/65]

10-1
Ring Row, [Pull Ups]

1-10
Burpee full extension

Monday 8/22/2022

Strength / Skill
Front Squat Pause
4x3 60-80%

Wod Prep:
coach led

WOD
4 rft
400m run
25 wall ball
15 k2e
3 squat clean 135/105, 165,115

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Strength / Skill Benchrd1 30-50% x 10 repsrd2 40-60% x 8 repsrd3 50-70% x 6 repsrd4 60-80% x 4 repsrd 5 70-90% x 2 repsrd 6 70-90% x 2 repsrd 7 70-90% x 2 repsrd 8 30-50% to failure unbroken PARTNER WOD 10 rds total (5 each)at the top of every 2 min go/switchA1 row…
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Strength / Skill Build to heavy 3-rep overhead squat from the floor with a power snatch. WOD AMRAP 12: 9 ring rows3 overhead squats (65/95 lb) 9 ring rows6 overhead squats 9 ring rows9 overhead squats - Continue the pattern of adding 3-reps to the overhead squats until time expires.