SKILL:
RIG:
Back squat
3x1 pause (2 second)
5x1 increase load
OHS
2x5 btn press, snatch balance
5x1 increase load ahap
WOD
5 RFT
5 OHS 115/85
10 hspu
15 cal row
Thursday 6/17/2021
Strength / Skill
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Press Complex
build to 1rm strict
then, build to 1rm for push or jerk
Benchmark
Fran PREP 5-10min
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Cash Out
100 abs - lying knees to elbow crunches
wednesday 6/16/2021
Skill/Stamina
ygig
a1: ski erg while a2: hand stand holds
10rds (5each)
20sec ea , 30sec ea , 40sec ea, 30sec ea, 20sec ea, - with 20sec rest each rd
PARTNER WOD
2 person teams
run 400 together
split evenly
10 wall walk
20 pull up/t2b
30 hspu
40 box jumps
50 wb
60 row
50 wb
40 box jumps
30 hspu
20 pull up/t2b
10 wall walk
run 400 together
Wednesday 6/15/2021
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill Work
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Station:
Hang Squat Clean 5x1
WOD
4RFT
rd1:
100m run
12 Clean 135/95 - rx+175/115
3 Bar facing burpees bar jump overs
rd2:
200m run
9 Clean 155/105 - rx+ 195/125
6 Bar facing burpees bar jump overs
rd3:
300m run
6 Clean 175/115 - rx+ 215/135
9 Bar facing burpees bar jump overs
rd4:
400m run
3 Clean 195/125 - rx+ 235/145
12 Bar facing burpees bar jump overs