Strength / Skill
15 min
Shoulder Press - strict
10-5-3-1-1-1-3-5-10
[60%,70%,80%,90%,90%,90%,80%,70%,60%]
Prep Work
4 min tabata prep - 8rds 20/10
jump
db snatch
t2ring
db press
WOD
4 min amrap
hang DB snatch (alternate as you wish)
log reps
4 min amrap:
Toes thru rings
log reps
8 min amrap:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Burpee jumps - full extension
log rds
Saturday Partner WOD
Filthy 100 - 2 person partner wod
100 of each movement - split evenly YGIG
* DUs or 300 singles
* Bike or Row
* OH weighted Lunges 45/25
* Weighted sit-ups 45/25
* box jumps 24/20
* kb swings 53/35
* ring rows
* ball slams
* wall balls
* row or bike
* DUs or 300 singles
Prep Work
emom 9
min 1,4,7: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2,5,8: hsPrep
min 3,6,9: rig kip/pull-up/t2b Prep
WOD
12 min amrap
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
Strength / Skill
Back Squat
squat prep - 2 sets of 10 Bulgarian split squats (ea leg)
5x3 increase load
1st 2 sets with a pause at bottom
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Intermediate
5 RFT
300m run
12 OHS 75/55
Beginner
5 RFT
200m run
10 OHS 65/45
* can substitute run with bike or row - see coach
