Strength / Skill
bench press
build to a 2 rep max for today
WOD
6rds top of 3 min
10 bench 70% of todays 2 rm
12 weighted sit ups 45/25
10/8 ski 12/10 row (alternate)
Friday 3/18/2022
Skill Work
Deadlift - build to 2 rep max tap and go
WOD
14 min amrap
run 200
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
12 air squats
Wednesday 3/16/22
Skill/Stamina
3rds of each - 20/10
ski/bike/row
PARTNER WOD
2 person team
buy-in 80 Cal Row
40-30-20
wb
k2e
Buy-in 60 cal Ski
40-30-20
kb
ball slam
Buy-in 40 Cal Bike
40-30-20
box jump
sdhp
Tuesday 3/15/2022
Strength / Skill
A: hang power clean
4x3 - 50, 60, 70x2
B: Front Squat
3x3 70%
WOD
5 min amrap
3 hang squat clean 135/95
3 burpee bar jump over
2 min transition
5 min amrap
4 t2b
4 hspu