Strength / Skill
On a 12:00 Clock For Load:
start with:
ohs 3x3
sn balance 3x3
then, 1 Snatch Pull + 1 Hang Power Snatch - build to heavier than wod weight
WOD
- RX -
3 Rounds For Time:
21/15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees
- INTERMEDIATE -
3 Rounds For Time:
18/12 Calorie Row
12 Power Snatches (75/55#)
9 Burpees
- BEGINNER -
3 Rounds For Time:
10/8 Calorie Row
12 Power Snatches (45/35#)
6 Burpees
Saturday Partner WOD
2 person Partner wod YGIG chaser
9 min
6/4 cal Assault Bike
5 pullup/t2b combo
10 wb
3 min transition
run 200m together during this time
9 min
8/6 Row
5 HSPU
10KB
3 min transition
run 200m together during this time
9 Min
6/4 Ski Erg
5 box jump
10 ball slam
Strength / Skill
Squats -
3x3 front
3x3 back
moderately heavy
WOD
for time
30 Power Cleans (95/65) (rx+20, rx++40)
10 Burpee Box Jump Overs
20 Squat Cleans
10 Burpee Box Jump Overs
10 Clusters
10 Burpee Box Jump Overs
Strength / Skill
12 min on the clock
clean and jerk
build to wod slightly beyond wod weight
WOD
4 rounds for time:
20 cal Row
20 Push-ups
5 Clean and Jerk 135/105 rx + 155/115, rx++ 185/125
