Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
PARTNER WOD
YGIG - each rd
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Tuesday 12/8/2020
Skill Work
Bulgarian split squats
3x10 each leg (weight optional)
In your box
1 clean + 1 front squat + 1 press
add to moderate heavy load
WOD
21-15-9
Thrusters (95/65)
KB Swing
Box Jumps
Monday 12/7/2020
Skill Work
2 sn deadlift + 1 hang snatch
put barbell down then,
1 snatch
(add load to moderate heavy
10 sec scap pull/pu prep
WOD
5RFT
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
Saturday 12/5/2020
Saturday Partner WOD
3 person teams
2 wods - 18 min each - 4 min transition
WOD 1: 18 min amrap
5 Deadlifts (275/185 lb)
7 Box Jumps (24/20 in)
9 Push-Ups
Row max calories
A1 Completes 1 full rd
A2 Rows for calories
A3 rest
SWITCH
WOD 2: 18 min amrap
5 Wall Ball (20/14 lb)
3 HSPU
1 Power Clean (225/155 lb)
Erg max calories
A1 Completes 1 full rd
A2 Erg for calories
A3 rest
SWITCH