Yearly Archives: 2018

Skill Work
emom back squat
3x50, 3x60, 2x70, 2x80, 1x90, 1x90+,
Metcon
10 rounds
1 hang snatch
2 oh squat
3 burpee over bar

135/95, 115/75, 95/55, 85/55, 75/45, 65/35

Warmup
partner warm up
a1 jog 1x around
a2 air squat
switch
a1 jog
a2 alt lunges
switch
A1 jog
a2 side to side lunges
switch
a1 jog
a2 pushups
PARTNER WOD
a1 row
a2 Alternate ladder up 1-5
DL
S2OH
switch
alt ladder down 5-1
a1 row
a2 muscle ups / Ball Slam
switch
alt ladder up 1-5
a1 row
a2 kb / goblet squats
switch
a1 row
a2 ladder down 5-1
t2b
burpee full extension
switch

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Tabata 20/10
hshold / squat jump

WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL
bar only 5x good morning
bar only 5x jefferson
bar only 5x rdl

set DL weight (50%)
Strength / Skill
Deadlift:
10x50, 3x60, 3x70, 3x80, 1x90, 1xmax, 1xmax

Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"