PARTNER WOD
Chipper - split 2pp
100 btn weighted tri- ext 45/25
row 50 cal
80 wall ball
ski 40 cal
60 kb swing 53/35, 62/44
bike 30 cal
40 deadlift 185/125, 225/155
30 hang clean 135/95,175/105
20 front squat
10 press
Friday 6/24/2022
Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1
WOD
5RFT:
5 CTB pullups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball
Tuesday 6/21/22
Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load
WOD
4RFT
250/200 Row
6 Power Snatches 105/75, rx+125/95, rx+155/105
12 weighted sit-ups 45/25, rx++ ghd
Monday 6/20/2022
Strength / Skill
From Rig:
Front Squat 3x3
From Station:
3sets of 3postion clean progression
barbell, add load 2x
EMOM - 8
odd: 1 hang pull + 1 hang clean + 1 front squat + 1 hang squat clean
Even: t2b prep on rig
Metcon
6 RFT:
3 Hang Squat Clean 135/95 rx+ 175/115
6 t2b
alt Bike/Row 8/6, 10/8