Strength / Skill
SQUATS
Front Squat 3x5
Back Squat 3x5
WOD
10-1: box jumps 24/20
1-10: wb shots 20/14
10-1: Front Squat 95/65
1-10: Lateral Burpee Bar Jump over
Saturday 10/10/2020
PARTNER WOD
2 pp partner
2 wods 15min amrap with a 5 min transition
wod 1:
A1 max calorie BIKE
A2 5 pull-ups, 10 push-ups, 15aAir squats
5 min transition
wod2:
A1 max calorie row
A2 power clean 155/115, 10 KB swings, 15 weighted situps
cash out:
group run - 1 mile
Friday 10/9/2020
Skill
Back Squat
10,6,6,4,2,1x3
then,
5x1 OH Squat
WOD
4min amrap
5 Back Squat 155/105
Bike 7/5
1 min transition
4 min amrap
5 Front Squat 135/95
12/10 row
1 min Transition
4 min amrap
5 OH Squat 115/85
25 DUs
Thursday 10/8/2020
Strength / Skill
Snatch 15 min building to a heavy
WOD
5 RFT
9 ball slam
7 box jump
5 T2B
3 snatch 115/85
1 wall walk
RX+ 135/105