Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week
WOD
AMRAP 18:
80/70 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners alternate
work and rest.
Strength / Skill
20 minutes on the clock
Back Squat - 9 sets
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back 1/2 should be a little harder than the front half
WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85
Strength / Skill
Coach Led - Progression // Focus
Clean Grip Deadlift + Shrug
Hang Power Clean
Power Clean
LOADING UP | 10:00 on the clock
touch-and-go power clean 2x
build up to a heavy 2 power cleans,
then load the bar to their working weight for the
workout.
Metcon
AMRAP 12:
RX
9 Deadlifts (115/85)
6 Burpees
3 Power Cleans
Option A
9 Deadlifts (95/65)
6 Burpees
3 Power Cleans
Option B
9 Deadlifts (75/45)
6 Burpes
3 Power Cleans
PARTNER WOD
2 person teams
YGIG for each movement
Split
500/400m Row
40 Ring Row
60 Double Unders (2x for singles)
80 WB
400m Run (200 ea ygig)
40 Pull ups
60 Double Unders
80 KB swing
500/400m Row
40 K2E
60 Double Unders
80 Ball Slam
400m Run
40 Toes-to-Bar
60 Double Unders
80 DB single arm snatch 50/35
EVERY 5 Minutes STOP and complete 1 wall walk each
