Strength / Skill
Bench
10x empty bar
prep to approx 70-80%
then,
5x5 aHap
WOD
15 min amrap
250/200Row
10 hRpu
20 Vsit-up crunches
30 DUs
Friday 2/25/2022
Warmup
mobility row 4min (8rds of 20/10)
Skill Work
8 min emom
min 1-3 3x start light and increase weight
min 4-6 build to starting wod weight
min 7-8 beyond wod weight
WOD
21-18-15-9 row
12-9-6-3 power clean
M 115/135/155/175
W 75/95/115/135
Thursday 2/24/2022
Skill/Stamina
Deadlift warm
break
then,
8 min emom
1deadlift + 1 burpee bar jump over
add 1 each min
up to 50% (approx)
WOD
12 min amrap
12 ab mat sit-ups rx+ghd
6 box jumps 24/20 rx+30/24
12 ab mat sitp-ups
24 DUs
Wednesday 2/23/2022
Strength / Skill
15 Minutes on the clock
A: 3 rds of 5 muscle snatch + 3 Back Squats
reset then:
1 snatch balance to 2 OHS
empty barbell - light weight
B: 1 Snatch + 1 BS + 1 OHS (get a few sets in of wod weight
PARTNER WOD
3 6 min amrap sprints
2person teams
5 Snatch 95/65
6/4 bike
2 min transition
5 Back Squat 95/65
8/6 Row
2 min transition
5 OHS 95/65
6/4 Ski erg
RX+ 115/85
RX++ 135/105