Strength / Skill
Front squats
4x3
push press
4x2
PARTNER WOD
6 min sprints
6/4 ski, 8/6
5 hspu
5 thrusters 95/65, 115/75, 135/85
5 pull-ups, ctb
5 burpee touch rig bar above
5 box jumps, 24/20, 30/24
Tuesday 5/2/2023
Strength / Skill
DL- e90on90
5-5-3-3-3-3
WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute
10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
12 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8
10 Pull-ups
Monday 5/1/2023
Skill Work
Skill A:
5 emom 40/20
pull up progression
2 min transition
Skill B:
5 emom
Sn grip hang pull + hang power snatch - lite and build each rd
WOD
4 Rounds
4 Squat Clean135/105 rx+ 185/125
8 Barbell jump over
12 Push Ups
then,
10 Power Snatch 115/85 RX+ 155/105
Saturday 4/29/2023
PARTNER WOD
Ladder Time:
2 person - YGIG 1,1,2,2,3,3,4,4,5,5,etc...
1-10
box jump - any size box, jump or step but, you must fully extend our hips
100 DU - singles x2
1-10
T2R or t2Pole
100 DU
1-10
DL - 185/125 (+ 225/155)
100 DU
1-10
S2oh 95/65 (+135/75)
100 DU