Strength / Skill
Bench Press
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% immediately to 12 Push-ups (no rest)
PARTNER WOD
20 min amrap
2 person teams split
20 Row
20 Push ups
20 Ring Row
20 Ring/Box Dips
20 Pull ups
20 Hang SDHP 75/55
2 Rope Climb
Strength / Skill
Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%
WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85
Strength / Skill
A: Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
B: 6 emom
alt odd/even
odd PC progression
even 5 wb / t2b progression
WOD
50 WB
20 T2B
10 PC 135/105
20 T2B
10 PC 155/115
20 T2B
10 PC 175/125
50 WB
RX+ add 30lb
rx++ add 50lb
Strength / Skill
WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
if this is your 4th squat day then complete 15 BS, 15 FS and 15OHS at 50%
WOD
Ladder
10,1,9,2,8,3,7,4,6,5
Box Jumps 24/20
K2E
American KB Swings 53/35
