Prep Work
tabata 20/20
3 rds each
rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch
PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)
100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb
Strength / Skill
12 min on the clock:
Jerk from rig
then, 3 sets of 10 (L+R=2) Bulgarian split squats
WOD
RX
3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Single DB Step-ups (24/20)
200M Run
INTERMEDIATE
3 RFT:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Single DB Step-ups (24/20"")
200M Run
BEGINNER
3 RFT:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
Strength / Skill
On a 12:00 Clock For Load:
start with:
ohs 3x3
sn balance 3x3
then, 1 Snatch Pull + 1 Hang Power Snatch - build to heavier than wod weight
WOD
- RX -
3 Rounds For Time:
21/15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees
- INTERMEDIATE -
3 Rounds For Time:
18/12 Calorie Row
12 Power Snatches (75/55#)
9 Burpees
- BEGINNER -
3 Rounds For Time:
10/8 Calorie Row
12 Power Snatches (45/35#)
6 Burpees
Saturday Partner WOD
2 person Partner wod YGIG chaser
9 min
6/4 cal Assault Bike
5 pullup/t2b combo
10 wb
3 min transition
run 200m together during this time
9 min
8/6 Row
5 HSPU
10KB
3 min transition
run 200m together during this time
9 Min
6/4 Ski Erg
5 box jump
10 ball slam
