Skill Work
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)
WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups
RX+
DL 225/155
300/250
20 GHD
Friday 7/22/2022
Strength / Skill
Rig Squats:
4 sets of:
1 front squat pause rck then, 3 back squat (same load)
Prep Work
Wod Prep:
8 rds of 30/30 tabata
rig
barbell snatch/clean/jerk
Metcon
buy-in 200m run
3 rds
3 MU (4 ctb, 5 pullup, 7 ring row)
5 hang sq snatch 95/65 rx+125/85
200m run
3rds
3 clean & jerk 155/105 rx+ 185/125
5 t2b
200m run
10 thrusters 115/75 rx+ 135/95
Strength / Skill
"10 min emom
odd deadlift
even hspu prep"
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
Wednesday 7/20/2022
PARTNER WOD
Chipper - split 2pp
100 btn weighted tri- ext 45/25
row 50 cal
80 wall ball
ski 40 cal
60 kb swing 53/35, 62/44
bike 30 cal
40 deadlift 185/125, 225/155
30 hang clean 135/95,175/105
20 front squat
10 press