Prep Work
emom 9
min 1,4,7: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2,5,8: hsPrep
min 3,6,9: rig kip/pull-up/t2b Prep
WOD
12 min amrap
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
Thursday 10/14/2021
Strength / Skill
Back Squat
squat prep - 2 sets of 10 Bulgarian split squats (ea leg)
5x3 increase load
1st 2 sets with a pause at bottom
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Intermediate
5 RFT
300m run
12 OHS 75/55
Beginner
5 RFT
200m run
10 OHS 65/45
* can substitute run with bike or row - see coach
Wednesday 10/14/2021
Strength / Skill
15 min for wod prep
PARTNER WOD
8 min amrap
200m run together
2 rope climb ygig split
20 wb ygig split
2 min transition
8 min amrap
ygig chase
3 jerk 135/105
5 t2b
6 ski erg
Monday 10/11/2022
Strength / Skill
emom
50% of your intended wod weight
min 1 - 10 DL
min 2 - 2sets of hshold
min 3 - 5 DL + hs progression
min 4 increase load - 3-5 DL
min 5 hs work
min 6 DL + hswork
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
clock starts at minute 13 (any additional time you have prep for wod 2)
DL + Hang Power Clean 135/95
9-6-3
Weighted Turkish Sit-ups 25/15
18-12-6