Strength / Skill
Bench
Dumbell Bench Press
3x12-15
Dumbell Flys
2x8-10
WOD
12 min amrap
3rds - using 2 dbs
6 db step ups 20"
6 db push press
6 cal erg
then,
3rds using 1 db
6 db oh lunge
6 db snatch
8 cal bike
repeat
50/35
Friday 12/10/2021
Strength / Skill
in stanchion
coach led
3x3 ohs 3 second pause (light weight
3x3 snatch balance
then,
emom 9rds x .45sec ea
1 hang power snatch + 1 hang squat snatch
WB
t2b
WOD
15 min amrap
10 WB
5 T2B
1 Hang Squat Snatch 115/85
Tuesday 12/7/2021
Skill/Stamina
Death by Row
12 min cap
emom +1
Row - 7/5
if you don't complete a rd restart
WOD
12:00 min AMRAP
10 Push-Ups
10 Abmat Sit-ups
10 Ring Rows
10 Air squats
Monday 12/6/2021
Strength / Skill
Back Squat
5x3
build each set 60-80%
Metcon
For Time:
20 Back Squats 185/125
40 Toes-to-Bars
60/50 Calorie Row
options
155/105
rx+ 225/155