Strength / Skill
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
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load to wod weight
WOD
RX
4 RFT:
alt Bike 15/12 / Ski 12/10
24 Sit-ups
12 Power Clean(135/105)
Rest 1:00 between rounds
OPTIONS:
alt Bike 12/10 / Ski 10/8
24 Sit-ups
12 Power Clean(115/85)
Rest 1:00 between rounds
alt Bike 10/8 / Ski 8/6
18 Sit-ups
9 Power Clean(95/65)
Rest 1:00 between rounds
Strength / Skill
On a 12:00 Clock For Load:
From your Station:
start with:
ohs 3x3
sn balance 3x3
1 Snatch Pull + 1 Hang Power Snatch
WOD
RX:
3 Rounds For Time:
15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees
OPTIONS
12/10 Calorie Row
12 Power Snatches (75/55#)
9 Burpees
8/6 Calorie Row
12 Power Snatches (45/35#)
6 Burpees
Saturday Partner WOD
"14min amrap
100 cal row
50 push press 95/65 (115/85)
40 hang cleans
30 Front Squats
20 thrusters
10 SDHP
5 min transition
14 min amrap
100 cal bike
50 wall balls
40 ball slam
30 pull ups
20 box jumps
10 burpees
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works""
