Strength / Skill
3 sets of 10 DB rows
then,
2 SN grip dead lift _ 1 Hang Snatch
drop and reset
1 snatch
increase load
WOD
Benchmark - Karabel
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)
Monday 1/4/2021
Strength / Skill
2sets of 10 Bulgarian split squats
then,
Front Squat
warm up to 70%
then,
5x1 increase load
WOD
Ladder Down
10-1
K2E
Box Jumps (24/20)
Front Squat (155/105)
RX + 185/125
T2B
BJ 30/24
FS 185/125
Saturday 1/2/2021
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