Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight
WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat
Thursday 9/31/2021
Strength / Skill
3x10 Bulgarian Split Squat (L++R=2)
Back Squat
4x2 ahap
WOD
15 min AMRAP
3 OHS (135/105, 155/115)
6 Bar Facing Burpees
12 Chest to ""Barbell"" Push-ups
24 Ab mat Sit-ups
Wednesday 9/29/2021
Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back half 1/2 should be a little harder than the front half
WOD
3 wods - 6min amraps
sprint ygig both movements
5 t2b
6/5 SKI
2 min transition
5 hspu
8/6 row
2 min transition
5 Box Jump
6/5 Bike
Tuesday 9/28/2021
Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half
Metcon
RX:
4 RFT
25/18 Calorie Row
25 Push-ups
Option A:
4 RFT:
20/14 Calorie Row
20 Push-ups
Option B:
4 RFT:
15/10 Calorie Row
15 Push-ups