Strength / Skill
Bench Press 4x12 AHAP
DB ROW 4x12 AHAP
WOD
For time
50 Ski Erg
50 Cal Row
50 Cal Bike
50 dips
50 sit ups
SNOW DAY HOME WOD:
50 DU (or singles with or without a rope)
50 sit ups
50 push ups
50 Air Squats
Modification is 50 RDS of 10
Strength / Skill
Front Squat 4x10 AHAP
DB Press 4x810 AHAP
WOD
20 min cap
Death by PC
115/75
135/95
155/105
185/125
1 emom then + 1 each min [erd1=
if unable to complete a rd then start over
Strength / Skill
Deadlift 4x10 AHAP do not drop weight!
DB Bicep Curl 4x10 AHAP
stay controlled each rep
WOD
4RFT
15/12 Bike
12 S2OH 135/95
Strength / Skill
Barbell Row 4x10 AHAP
Bar Dips 4x10
RX+ weighted
WOD
2 person Partner wod Sprints
6 min
6/4 cal Asault Bike
5 t2b/pull-up combo
2 min transition
6 min
8/6 Row
5 HSPU
2 min transition
6 Min
6/4 Ski Erg
box jump
RX+
bike 8/6
row 10/8
erg 8/6
