Strength / Skill
Strict Press
15 min to build to moderate 1 rm then x2
PARTNER WOD
5 RFT - split evenly
10 Strict Press 70%
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Tuesday 10/25/2022
Warmup
AMRAP 7
5 cal bike
12 walking lunges
16 sit ups
12 ring rows
Strength / Skill
Deadlift - E2MOM
3 - 3 - 3 - 3 - 3
*no TnG, reset each rep
*begin at approximately 65% of your 1RM
WOD
4RFT
12 wall balls
6 toes to bar
12 goblet squats
6 cal bike
Monday 10/24/22
Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
5 press ups
5 empty barbell front squats
5 push press
Skill/Strength:
Front Squat
5x3
Wod Prep
2 rds of wod at 1/2 reps
WOD
20 emom
12/9 Row
5 Clusters 115/75
8 lateral burpee bar jump over
2 Rope
Friday 10/21/22
Strength / Skill
1:Bench
10.5.3.1.1.1.3.5.10
2:Wod Prep:
A]: 2rds (empy bar/lite load)
3dl
3 hang pull
3 hang elows high /outside
3 front squat
3 push jerk
B: Then clean / squat clean building load to wod weight
WOD
5 rds
1 squat clean 135/95
3 power clean
6 air squat
9 barbell jump over
then,
5x [1 Clean + 2 Push Jerk]