Skill Work
A.Bench
3x3*
65%,75%,85%*
B.Power Clean
5x1 - add weight each rd
WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200
Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145
Wednesday 2/26/20
Skill Work
Front Squat
3x3*
65%,75%,85%*
* try to get an extra rep or two
WOD
3 person team
15 min amrap
a1. bike 12/10 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold 45/25
Tuesday 2/25/2020
Skill Work
A. Dead Lift
3x3*
65%,75%,85%*
B. Snatch
3x3*
65%,75%,85%*
* try to get an extra rep or two
WOD
3 RFT
500/400M Row
21 KB Swings 53/35
15 K2E
9 Snatch 115/85
RX+ KB 62/44, Sn 135/95
Monday 2/24/2020
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
3x3
65%,75%,85%*
B. Back Squat
3x3
65%,75%,85%*
* try to get an extra rep or two
WOD
12 Min emom
5 Pull-up/T2B
10 HSPU
15 Weighted Sit-ups 45/25
SC jumping pull up/K2E or ring row