Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
WOD
4 rft
250/200m row
9 hand release push-ups
12 push press 95/65, rx+115/85
15 k2e
Wednesday 12/21/2022
Strength / Skill
Squat complex
front squat
3x3
back squat
3x2
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wod prep
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PARTNER WOD
2 person - Split evenly
7 min amrap
2 rope climbs
8 thrusters 95/65, 135/95
12 burpees
3 min
7 min amrap
4 wall walks
8 SDHP 95/65, 135/95
12 ball slam
Tuesday 12/20/2022
Warmup
AMRAP 7
10/8 cal bike
15 air squats
20 KBS
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barbell warm up
5 clean deadlifts
5 clean pulls
5 muscle cleans
5 hang power cleans
5 front squats
5 hang squat cleans
Strength / Skill
Clean Pull + hang power clean + hang squat clean
*take 15 minutes to work to a challenging weight
*complete a minimum of 6 working sets
WOD Prep
WOD
12 min amrap
6 squat cleans 155/105, 185/115, 205/125
6 t2b
6hspu
squat clean weight should be heavy and should be fast singles, if you do touch and go, the bar is too light
Friday 12/16/2022
Warmup
3 minutes on bike or rower
Mobility Stretch
3 rounds of
10/10 banded X walks
10 scap pull ups. (2nd round-5 kippull ups)
20 sec hshold
10 shoulder taps
Strength / Skill
Deadlift e90om
5-5-3-3-3
WOD
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 9 Pull-ups
• 24 Double-unders