Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy
EMOM
16emom
8/6ski,(+10/8)
10/8row,(+12/10)
5 Squat Clean 135/95, (+185/105)
15 K2E
Saturday 1/21/2023
PARTNER WOD
3 person teams split everything evenly
1500m row
120 btn weighted tricep press 45/25
45 DL 225/155, [+275/185]
45 box jumps 24/20 [30/24]
45 hspu [strict]
45 kb swing 53/35 [62/44]
15 wall walks
45 Power Clean 135/95 [185/115]
45 box jump overs 24/20 [30/24]
45 hspu [strict]
45 DL 225/155, [+275/185]
120 btn weighted tricep press 45/25
1500m row
Friday 1/21/23
230120
Friday, January 20, 2023
Strength / Skill
20 minutes (includes warm up)
barbell warm up
(2 rounds)
3 strict press
3 push press
3 push jerks
3 split jerks
Split Jerk
6x1
increase weight each set
wod prep:
2 rounds of
2 thrusters (using your WOD weight)
2 burpees
2 toes to bar
WOD
WOD (18 minute cap)
Buy in: 500/400m row
4 rounds of:
5 thrusters 105/75, 135/95
7 burpees over the bar
9 toes to ring
Buy out - 24/20 Bike
Thursday 1/19/2023
Skill Work
Snatch
ohs 5x5 barbell only
snatch balance 3x5 - barbell, add light load
hang squat snatch 3x3 add light load
5x1 power clean
WOD
3 wods - 4 min each
4 min amrap
3 power snatch 115/85, 135/95
6 pull up
2 min transition
4 min amrap
3 power clean 155/105, 185/125
6 t2b
2 min transition
4 min amrap
10 ohs 75/55, 95/65
30 DU