Strength / Skill
Bench Press
10,5,3,1,1,1,3,5,10
WOD
6 min amrap
200m run - buy in
8 ring row +8 hrpu + 16 ab mat sit ups
2 min transition
6 min amrap
200m run buy in
5 pull up +10 push up + 15 air squats
2 min transition
6 min amrap
200 m buy in
5 t2b + hspu + 5 hspu + 5 jump squats
Strength / Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight
WOD
Grace and Annie share some time together....
50 DU
50 ab mat sit-ups
4 C&J 135/95
40 DU
40 ab mat sit-ups
5 C&J 135/95
30 DU
30 ab mat sit-ups
6 C&J 135/95
20 DU
20 ab mat sit-ups
7 C&J 135/95
10 DU
10 ab mat sit-ups
8 C&J 135/95
Olympic Lifting
15 minutes on clock:
5x1 of:
ygig 1 Hang Pull + Hang Snatch
then, 1 Power Snatch + 1 OHS
WOD
Three 6min wods - 2person teams
5 Power Snatch 95/65
6/4 bike
2 min transition
5 OHS
8/6 row
2min transition
5 S2oh
6/4 erg
Strength / Skill
A Back Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
warm up to your weight than do all 3sets x12 AHAP
WOD
15 Min amrap
15/12 Cal Row
9 Box Jump 24/20
6 Hang SDHP 95/65
rx+
row 21/18
box 30/24
sdhp 115/85
