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
Tuesday 12/29/2020
Skill Work
6 rds every 75seconds
3 DL+ HSHOLD
start reasonably light load staying engaged and in control
add weight each rd building to a moderate heavy
WOD
Ladder down 9-1
Deadlift 225/155
HSPU
then,
3rds of
15 Wall Ball Shots (20/14 lb)
10 cal bike, erg, row
rX+ 275/185, deficit Hspu 45/25
Monday 12/28/2020
Skill Work
8min emom
min 1-4:
1 power clean = 1 front squat + 1 Jerk
min 5-8:
1 squat clean + 1 jerk
WOD
3rft
500/400 ROW
3 MU - 6 CTB - 9PU- 12 RR
6 C&J
rd 1 135/105
rd 2 145/115
rd 3 155/125
RX + add 30/20
RX++ add 50/30