Strength / Skill
Squats -
3x3 front
3x3 back
moderately heavy
WOD
for time
30 Power Cleans (95/65) (rx+20, rx++40)
10 Burpee Box Jump Overs
20 Squat Cleans
10 Burpee Box Jump Overs
10 Clusters
10 Burpee Box Jump Overs
Thursday 9/16/2021
Strength / Skill
12 min on the clock
clean and jerk
build to wod slightly beyond wod weight
WOD
4 rounds for time:
20 cal Row
20 Push-ups
5 Clean and Jerk 135/105 rx + 155/115, rx++ 185/125
Wednesday 9/15/2021
Prep Work
tabata - 20/20
3rds
A1 rig work - build for t2b
A2 left arm - 1 db sn pull + 1 db snatch - right arm - 1 db sn pull + 1 db snatch
switch
3rds:
A1 db box step over
A2 row
PARTNER WOD
teams of 2 - split evenly
20 DB Box Step Overs (50/35#) (20”)
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 Cal Row
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
20 DB Box Step Overs (50/35#) (20”)
Tuesday 9/14/2021
Prep Work
Tabata - 20/20
rd1: hand stand hold
rd2: empty barbell front squat with pause at bottom
rd3: ab mat sit ups
rd4: hand stand negative
rd5: lite weight barbell front squat with pause at bottom
rd6: weighted ab mat sit up
rd7: hand stand kip
rd8: weighted front squat pause
Metcon
AMRAP 16:
6 Front Squats 155/105, (rx+ 205/145)
6 Deficit Handstand Push-ups (rx+ Deficit)
12 weighted sit ups 45/25