Skill Work
DB Bench Press - 3x12-15
Bulgarian Split Squats
3x10 (weight optional)
Metcon
12 min amrap
5 hang clean 115/85
10 push ups
15 wb
rx+ 135/95
rx++ 155/105
Wednesday 7/27/22
Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)
PARTNER WOD
5rds each
A1 10 OH weighted tricept extensions 45/25
A2 10 OH Plate hold
4rds each
A1 10 cal alt ski/row
A2 plank
3rds each
A1 10 KB swing 53/35
A2 hanging on rig
2rds Each
A1 10 DB S2oh 50/35
A2 wall sit
1 Rd each
A1 10 DB Snatches
A2 hshold
Tuesday 7/26/22
Skill Work
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)
WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups
RX+
DL 225/155
300/250
20 GHD
Friday 7/22/2022
Strength / Skill
Rig Squats:
4 sets of:
1 front squat pause rck then, 3 back squat (same load)
Prep Work
Wod Prep:
8 rds of 30/30 tabata
rig
barbell snatch/clean/jerk
Metcon
buy-in 200m run
3 rds
3 MU (4 ctb, 5 pullup, 7 ring row)
5 hang sq snatch 95/65 rx+125/85
200m run
3rds
3 clean & jerk 155/105 rx+ 185/125
5 t2b
200m run
10 thrusters 115/75 rx+ 135/95