Strength / Skill
A. RIG Back Squat
4sets x 3reps (reps=1 pause + 1 dbl bounce + regular)
warm up to moderate heavy and perform all sets at that weight.
B: 5x1 ohs - start moderately heavy and build
WOD
21 ohs 95/65
9 hspu
15/12 bike
15 ohs
15/12 ski erg
15/12 bike
9 ohs
21 wb
15/12 bike
Strength / Skill
8 min amrap
1 hang power clean + 1 power clean
add load to wod weight or beyond
WOD
AMRAP 21:
30/24 Calorie Row
18 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
sc125/85
Strength / Skill
OHS 3x3 pause (light)
Snatch Balance 3x3 (light and FAST)
3x2 Hang Power Snatch 60%-70%
3x2 Hang Squat Snatch 60-80%
Wod Prep
20/10 tabata
kb swing
rig work
Benchmark
Helen
3rft
400m run (weather permitting)
21 kb swing 53/35
12 pull ups
Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular
B: Push Press
4x3
WOD
12 Min amrap
3 Cluster
6 T2 Rings
9 Cal Row
rx+135/105
rx 105/85
sc/m 95/65
WOD
12 Min amrap
