Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back half 1/2 should be a little harder than the front half
WOD
3 wods - 6min amraps
sprint ygig both movements
5 t2b
6/5 SKI
2 min transition
5 hspu
8/6 row
2 min transition
5 Box Jump
6/5 Bike
Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half
Metcon
RX:
4 RFT
25/18 Calorie Row
25 Push-ups
Option A:
4 RFT:
20/14 Calorie Row
20 Push-ups
Option B:
4 RFT:
15/10 Calorie Row
15 Push-ups
Strength / Skill
On a 20:00 min Clock
From RIG
ohs 3x3
sn balance 3x3
From Station:
3x1 Sn pull + hang power snatch
3x2 squat snatch from hang
3x3 light bar with squat clean and power clean from the hang
Metcon
RX
AMRAP 12
4 Hang Power Snatches (115/75#)
8 DB Hang Power Cleans (50/35#)
12/10 Calorie Bike
- Use two DBs for the hang power cleans
LEVEL 2
AMRAP 12
4 Hang Power Snatches (75/65#)
8 DB Hang Power Cleans (35/25#)
10/8 Calorie Bike
LEVEL 1
AMRAP 12
4 Hang Power Snatches (45/35#)
8 DB Hang Power Cleans (20/10#)
10/8 Calorie Bike
Saturday 2 pp Partner WOD
Buy-In 400m Run
then,
Split evenly YGIG:
5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
after 5rds
50 cal Row
4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
10 Pull ups Rx+ CTB
after 4 rds
40 Cal Bike
3rds of:
10 Front Squat (95/65) Rx+ (135/95)
10 T2B
after 3 rds
30 cal Row
2rds of:
10 S2OH (95/65) Rx+ (135/95)
10 Burppe full extension + target jump
After 2 rds
20 cal bike
1 rd of:
10 Thrusters (95/65) Rx+ (135/95)
4 rope climb Rx (legless)
4 wall walk
