Strength / Skill
Back Squat
10.5.3.1.1.1.3.5.10
Wod Prep
Hero Wod
NATE
20 min amrap
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32kg)
Wednesday 2/9/2022
Strength / Skill
40/20 - 3rds each - good, better, best
sdhp
row
hshold
ski
press
bike
PARTNER WOD
3 rds - ygig split evenly
20 Deadlift 225/155 (rx+275/185)
20 Box Jump 24/20 rx+30/24
20 hspu rx+ deficet 45/25
2 rds
30 S2oh 135/95 (rx+ 165/115)
30 weighted sit-ups45/25
30 k2e
1 rd
40 bike
40 row
40 ski
Tuesday 2/8/2022
Strength / Skill
20 min on clock
5x clean pull from floor 10-20lbs more than wod weight
then, lower weight
3 sets x 2ea hang clean + front squat
60%, 70%, 80%
then,
2 sets x 2ea hang squat clean -
then,
2 sets x 1ea squat clean at your wod weight
WOD
20 Minutes on clock
Death by Squat Clean 135/105
rx + 155/115
rx++ 185/125
Monday 2/7/2022
Warmup
On Own:
row 500/400
Coach Led
mobility/dynamic movements
then, pvc / empty barbell work
snatch balance
ohs 3x3 with a 2 3 sec pause
Strength / Skill
Tabata 30/30
rd 1 hang pull + hang snatch + ohs
rd 2 row
rd 3 hang pull + hang snatch + ohs - add weight
rd 4 ski
rd 5 hang pull + hang snatch + ohs
rd 6 row
rd 7 hang pull + hang snatch + ohs - add weight
rd 8 ski
rd 9 hang pull + hang snatch + ohs - add weight
EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute
5 hang snatch 115/85 rx+ 135/105
12/10 cal row rx + 15/12
5 OH Squat
8/6 ski rx+ 10/8