Prep Work
10 min emom
odd DL build
even rig/hs prep
WOD
5rft
1 rope climb
200m run
3 DL 275/185
4 pull-up/t2b - combo
5 hspu
Wednesday 9/28/2022
Strength / Skill
DB bench press
3x12-15
Hammer Curls 2x12-15
WOD
200 run + 250/200 row A1+A2
40 db snatch 50/35
30 hspu
200 run + 250/200 row A2+A1
40 kb swing 53/35
30 kb goblet squat
200 run + 250/200 row A1+A2
40 db press (single arm)
30 walking plank push ups
200 run + 250/200 row A2+A1
40 wall balls
30 Burpees
Tuesday 9/28/2022
Skill Work
2 Power Clean + 1 Jerk - (2 PCs +1jerk)
Start lite and build to wod weight
2 benchmarks WOD
GRACE
For Time:
30 Clean and Jerks (#135)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
coach let timing for wod 1 and wod 2 with a min 5 min transition
Wednesday 9/21/22
Skill Work
RIG
Jerk (split or push)
7x1
build load
Partner WOD
20 min - ygig split evenly
20 handstand push-ups
30 ball slams
40 wb sit-ups - together
50 Wall Balls
60 DU (120s)
We would rather assistance on hspu - lock out and head through window vs struggling.
Stimulus is to keep moving with keen focus on mechanics