Strength / Skill
9 Sets For Load:
on the clock 2 min for each round
Back 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
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 S2OH 135/95
10 squat jumps
INTERMEDIATE
5RFT
5 Pull ups
10 push ups
5 S2OH 105/75
10 squat jumps
BEGINNER
5RFT
5 jumping pullups
5 press ups
5 S2OH 75/45
5 squat jumps
Skill Work
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load
WOD
RX
3 RFT:
alt 400m Run / 500/400m ski
40 Sit-ups
20 Deadlifts (185/125#)
Rest 1:00 between rounds
INTERMEDIATE
3 RFT
alt 400m Run / 500/400m ski
30 Sit-ups
20 Deadlifts (135/95#)
Rest 1:00 between rounds
BEGINNER
3 RFT:
alt 200m Run / 300/250m ski
25 Sit-ups
15 Deadlifts (75/55#)
Rest 1:00 between rounds
Prep Work
tabata 20/20
3 rds each
rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch
PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)
100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb
Strength / Skill
12 min on the clock:
Jerk from rig
then, 3 sets of 10 (L+R=2) Bulgarian split squats
WOD
RX
3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Single DB Step-ups (24/20)
200M Run
INTERMEDIATE
3 RFT:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Single DB Step-ups (24/20"")
200M Run
BEGINNER
3 RFT:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
