PARTNER WOD
wod 1
9 min amrap
ygig sprint (a1 completes both movements while a2 rests - then, switch)
5 hspu
7/5 ski
then
5 t2b
10/8 row
3 min transition
wod 2
9 min chipper - split evenly
80 deadlift 185/115
80 hang clean 95/65
80 front squat
80 s2oh
repeat but, only half ie 40...
Strength / Skill
tabata
4rds of 20/10 in each station
coach will allow for approx 30 sec transition after each station of 4 tabatas
1. hang power snatch 85/55
2. rig work - warm up to pull ups
3. bike push on each
WOD
3 rounds
24/20 bike rx+30/24
21 kb 53/35 rx+ 62/44
12 pull-up
then,
3 rounds
Power Snatch 115/85 rx+ 155/105
30 DU (60 single) rx+ 60 DU
Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1
WOD
5RFT:
5 CTB pullups rx+ Muscle ups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball
Strength / Skill
EMOM - 8
1 Clean Pull from floor + 1 Hang Power Clean
put down, reset Hang Squat Clean
increase load
WOD
4 RFT:
6 Hang Squat Clean 135/95 rx+ 175/115
12 K2E
alt Bike 12/10, 10/8 RX+ 15/12 / Ski 12/10
rest 1 min then, repeat
