Saturday Partner WOD
2 person teams
Split
5 Rds
24 cal row
12 deadlift 225/155
24 push ups
9 power clean 155/115
18 low ring row
6 S2OH 135/95
12 burpee bar jump over
RX +
DL 275/185
PC 225/135
OH 185/115
Friday 1/1/2021
Skill/Stamina
2 person Partner tabata 20/10:
4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
objective is to work hard bc you get a "rest"
max cal erg
max cal row
max cal bike
HOLIDAY
2 person partner wod
split
3 Rounds of:
20 Box Jumps (24/20)
21 K2E
3 Rounds of:
20 Pull ups
21 hSpu
3 Rounds of:
20 Goblet Squats
21 KB Swing
3 Rounds of:
20 WB
21 Ball Slams
Thursday 12/31/2020
Strength / Skill
Bench Press -
15 min on clock to work toward 1rm then 3x1at that weight
WOD
ANNIE and her brother
50-40-30-20-10
DU (Singles x2)
Sit-ups
10 Bench Press each rd of annie
RX 135/95
RX+ 155/105
RX++ 185/115
Wednesday 12/30/2020
Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3
PARTNER WOD
Partner METCON
In teams of two (split)
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 105/75
20 - Thrusters / Pullups 115/95
10 - Wall Walk
RX+ 115/75, 135/95, 155/115 - CTB