Strength / Skill
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
WOD
10 RFT
4 HSPU (rx+ deficit)
5 DL 225/155 (rx+ 275/185)
6 Pull-ups (rx+ ctb)
7 Kb swing 53/35 (rx+ 70/53)
Wednesday 6/23/2021
Warmup
Jog 200 meters
Bike 10 cal
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min EMOM
1 Power Snatch + 1 OHS
increase load
(alternate w/partner if u can)
PARTNER WOD
For Time
teams of 2pp
split evenly
10 Snatch 115/85
20 OHS
30 Ball Slam 40/30
40 Row
50 Ball Slam partner sit-ups
40 Row
30 Ball Slam
20 OHS
10 Snatch
RX+ barbell - 135/105
Monday 6/21/2021
Warmup
walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork
Skill Work
team of 2
3rds each:
a1 30s ski erg
a2 hshold
switch 20s
3rds each:
a1 30s row
a2 rig hold
switch 20s
WOD
c&J prep time
7RFT
1 rope climb
4 strict hspu
6 C&J 135/105
8 cal bike
Saturday 6/19/2021
PARTNER WOD
2 person teams:
wod 1:
4 rds
200m run together
ygig - spilt
10 DB Manmakers
20 KB American KB swing
wod 2:
4 rds
200m run together
ygig - spilt
10 DB Devil Press
20 T2B
wod 3:
4 rds
200m run together
ygig - spilt
10 cal Ski Erg
20 cal Row