Skill Work
A. Bench
3x1
75%,85%,95%*
* try to get an extra rep or two
PARTNER WOD
Teams of 3
4 rds each (12 rds total) for time - 20 min cap
A1 ROW 250/200
A2 10 kb swing + 10 Ball Slam + 10 DB SN (alt arm) + 10 box dips
A3 Asault bike 12/9
Tuesday 3/3/2020
Warmup
Bike 1 min
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inchworm + 1/2 bear crawl + High kicks BACK
Grab EMPTY Bar and WARM UP for skill
Strength / Skill
A. Dead Lift
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
B. Snatch
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
* try to get an extra rep or two
WOD
3 RFT
6 Thruster (135/95)
12 Deadlift
6 Bar Facing Burpee OTB
12 T2B
50 Double Unders
RX+ (165/115)"
Monday 3/2/2020
Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*
B. Front Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs
RX+ 145/105
MRX/SC 95/65
Friday 2/28/2020
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)
Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+
* try to get an extra rep or two
WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35
RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26