Strength / Skill
SQUAT - back or front
build to 1 rep max
WOD
12 min amrap
10 DL 135/95
5 Squat Clean
25 DU
5 walking Push-ups
rx+ 165/125
Thursday 10/22/2020
Strength / Skill
SQUAT - back or front (do one today and the other on Friday)
build to 1 rep max - record then finish with 3sets x 3reps at 70%
WOD
10 min wod set-up and prep
500m row for time
2 min transition
4RFT
200m run
12-9-6-3
S2OH
3-6-9-12
Box jumps
rd 1 135/105
rd 2 155/125
rd 3 175/145
rd 4 195/165
RX+ add 20lbs, 30/24"" box
Wednesday 10/21/2020
Skill Work
8 min EMOM
1 Power Snatch + 1 OHS
increase load
WOD
2pp Partner For TIme
split evenly
20 mins
10 Power Snatch 95/65
20 cal row (10/8)
30 Wall Balls 20/14
10 Overhead Squat 95/65
20 cal bike (10/8)
30 Russian Kb Swings 53/35
RX+ barbell - 135/95, kb - 62/44
Monday 10/19/2020
Strength / Skill
8 Min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press
build load each minute
WOD
12 Min amrap
5 Clusters 135/95
5 Bar facing burpees
10 K2E