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Monday 10/17/2022

Warmup
bike or row 3 minutes

2 rounds of:
10 alt lunges
10 press ups
10 pvc good mornings
10 pvc pass throughs

barbell warm up

5 snatch deadlifts
5 snatch pulls
5 snatch high pulls
5 muscle snatches
5 power snatches
5 squat snatches

Strength / Skill
Snatch pull + top down snatch

*take 15 minutes to complete
*work on technique
*reach a working weight and do 5 singles of the complex at that weight

WOD
For time:

21 - 15 - 9
cal row
wall balls

**rest 2 minutes**

15 - 12 - 9
cal bike
hang snatch
75/55-95/65-115/75 (add weight each rd)

Wednesday 10/12/22

Skill Work
On Rig
FS
5x1
Jerk
5x1

PARTNER WOD
2 person teams
2 rds - split
20 Front Squat
40 Cal Row
20 Jerk 135/95
40 Cal Row
20 Front Squat
then,
Split Karen
150 wb

Tuesday 10/11/2022

Skill Work
Back squat
10,5,3,1,1,1,3,5,10

WOD
5RFT
5 Toes-to-Bars
10 Calorie Row (rx+ 15/12)
15 Push-ups
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)

Saturday 10/8/22


3 person teams
3 wods @ 9min each with 3 min transitions

wod 1:
a1: Bike for cal
a2: rig hang - hold
a3: 20 wall balls

wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 5 wall walks

wod 3:
Row for calories
deadlift hold 185/105, 135, 75
3 bear complex 115/75, 155/105