Strength / Skill
Front Squat 4x10 AHAP
DB Press 4x810 AHAP
WOD
20 min cap
Death by PC
115/75
135/95
155/105
185/125
1 emom then + 1 each min [erd1=
if unable to complete a rd then start over
Thursday 1/28/2021
Strength / Skill
Deadlift 4x10 AHAP do not drop weight!
DB Bicep Curl 4x10 AHAP
stay controlled each rep
WOD
4RFT
15/12 Bike
12 S2OH 135/95
Wednesday 1/27/2021
Strength / Skill
Barbell Row 4x10 AHAP
Bar Dips 4x10
RX+ weighted
WOD
2 person Partner wod Sprints
6 min
6/4 cal Asault Bike
5 t2b/pull-up combo
2 min transition
6 min
8/6 Row
5 HSPU
2 min transition
6 Min
6/4 Ski Erg
box jump
RX+
bike 8/6
row 10/8
erg 8/6
Tuesday 1/26/21
Strength / Skill
A. Back Squat 4x10 AHAP
B. Strict Press 4x10 AHAP
TIPS:
Warm up to your weight in each movement to your desired weight that's AHAP for 10reps
Try to maintain the same weight as prior week
WOD
21-15-9
Snatch 135/95
Pull ups
If RX weight is beyond your work capacity than plan to be somewhere between 70%-75% of 1 recent 1RM
Rx+ 165/115