PARTNER WOD
3 8min amrap
2 person teams - YGIG each movement
Weights
24 Deadlift
12 Hang Clean
12 S2OH
3 min
Cardio
20/16 Row
16/14 Ski
12/10 Bike
3 min
Gymnastics
24 ring row
12 t2b
12 box jumps
Wednesday 8/2/2023
Strength
DB bench
4 set of 12-15 reps
PARTNER WOD
3 six min partner sprints
6min sprint amrap
a1 5 t2b + 7/5 ski
a2 rest
switch
2 min transition
6min sprint amrap
a1 10 wb + 8/6 row
a2 rest
switch
2 min transition
6min sprint amrap
a110 hrpu + 25 DU
Tuesday 8/1/2023
Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10
Wod Prep Work
Benchmark
Fran
21-15-9
For Time
Thrusters
Pull ups
Finisher
200x ab work (athlete's choice)
Monday 7/31/23
Strength / Skill
5 ohs barbell
3x3 snatch balance
hang power snatch
power snatch
WOD
20 emom
10 power snatch 75/55
10/8 row
10 ohs
6 lateral burpee over bar
7/5 bike