Skill Work
DB Press 3set x 12-15
DB one arm row 3sets x 6-8 heavy
Chipper Wod - break up however you want and chip away
100 DU
60 Wall Balls
50 Cal row
40 HSPU
30 t2B
20 Muscle ups
100 DU
Thursday 8/25/2022
Skill Work
A: 3 sets of 10 alt Romanian split squats
add load (dbls or kbs)if possible
B: 4 sets of 3 Barbell RDLs add load
C: Wod Prep coach led
WOD
3RDS
1 Bear Complex (7x)
400m run
rx 115/75, 135/95, 155/105
Wednesday 8/24/2022
Strength / Skill
Seated Barbell Shoulder Press -
3 warm up sets 10,8,6
then, 3sets x 4 reps ahap
PARTNER WOD
2 person teams YGIG ladder up and down - each Athlete complete 55 reps each block
ie: A1 does 10 then A2 does 10, A1 does 9 then A2 does 9
10-1
Box Jumps
1-10
Thrusters 75/45, [95/65]
10-1
Ring Row, [Pull Ups]
1-10
Burpee full extension
Monday 8/22/2022
Strength / Skill
Front Squat Pause
4x3 60-80%
Wod Prep:
coach led
WOD
4 rft
400m run
25 wall ball
15 k2e
3 squat clean 135/105, 165,115