Yearly Archives: 2021

Strength / Skill
skill work
barbell or light weight
5x btn sn grip press
5x muscle snatch
5x snatch balance

OHS
3x3 50%,60%,70%
3x2 75%, 80%
3x1 85%, 90%, ahap

Snatch
3x3 power snatch from 3 positions (high hang, knee, floor)
stay light and be fast
3x2 squat snatch from hang (build slightly)

WOD
WCG LION COMPLEX
15 min
1x Lion Complex
1 Snatch Grip Deadlift 115/85
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
12/10 cal bike

2x lion Complex
12/10 cal bike

3x lion Complex
12/10 cal bike
etc... +1 lion complex

Skill Work
15/15 tabatas

hshold
rig
barbell s2oh
jump

PARTNER WOD
3rds
10 s2oh 115/85
20 weighted sit-up
10 pull ups
30 du

3rds
10 s2oh 135/105
20 weighted turkish sit ups
10 pull ups
30 du

3rds
10 s2oh 155/115
20 ab mat sit-ups
10 pull ups
30du

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
WCG ROW/PUSH/T2B
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Toes-to-Rings

Warmup
3 Sets:
:30 Jumping Jacks
10 Straight Leg Good Mornings
:30 Plank Hold
10 Straight Leg Deadlifts

1 Set:
5 Deadlifts (40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
5 RDS
9 KB swing
5 lateral burpee jump over KB
then, 1 min
4 RDS
6 DL 225/155
4 lateral burpee jump over bar
then, 1 minute
3 RDS
3 PC 155/105
3 lateral burpee jump over bar