Skill Work
Front Squat 3x3
increase load - moderately heavy
then,
C&J Build to starting wod weight 4x2
WOD
4 rft
200m run
12-9-6-3
C&J
115/85
135/105
155/115
175/125
then,
100 ab crunches
Wednesday 3/30/2022
Strength / Skill
"Hang Power Clean 3x3 70%
Hang Squat Clean 3x2 80%
Clean PULL from floor 3x2 110%
PARTNER WOD
2 person Partner Sprints
6 min
6/4cal Asault Bike
5 burpee box jump overs
1 min transition
6 min
8/6 Row
10 WB
1 min transition
6 Min
6/4 Ski Erg
6 T2B
RX+ bike 8/6 row 10/8erg 8/6
Friday 3/25/22
Warmup
2-3 min jog or bike
Coach Led - Dynamic Mobility prep wod work
then, sally
2 min bw
pause - reset
remainder of song - empty barbell
Strength / Skill
"A: Front Squat
10,5,3,1,1,1,3,5,10
wod prep
C&J build to wod wod
WOD
20 Minutes
Death by C&J
135/95
RX+ 165/115
RX++ 185/125
1 emom then + 1 each min
if unable to complete a rd then start over
Thursday 3/24/2022
Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Strength / Skill
Press Complex
Strict Press to 1rm
then Split Jerk 5x1
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats