Strength / Skill
Back Squat
4x3 2 sec pause at bottom
Bulgarian Slit Squats
2x10 each leg (with or without weight)
WOD
100 DUs
75 butterfly Sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 knees to elbow Sit ups
100 DUs
Saturday 12/24/2022
HOLIDAY
2 person teams
12 days of Christmas
YGIG 1-1, 2,1-2,1-3,3,2,2,1,1 etc..
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pull-up
7 KBS
8 Box Jump
9 Ball Slam
10 K2E
11 Wall Balls
12 Burpees
rx 95/65
rx+ 115/75
rx++ 135/95
Monday 11/21/2022
Warmup
Bike 2-3 minutes
2 rounds of:
10 alt lunge pulses r+l=2
10 air squat
10 press ups
10 PVC pass throughs
barbell warm up
2 rounds of:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang muscle cleans
5 hang power cleans
5 hang squat cleans
Skill Work
hang squat clean
build to approx 70%
then, 3x1 + 1 push press
WOD
15 min
2 rope climbs
4 clusters 70%-80%
250m/200m row