Strength / Skill
Front Squats
5x3 build
Push Press
5x3 build
WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (105/85)
RX + 135/105
RX++ 155/125
Wednesday 10/23/2021
Wod Prep
Partner Tabata
20 sec On / 20 sec switch
RD1:
A1 Row
A2 Rig hang, hollow/arch
switch
RD2:
A1 Row
A2 WB pause
switch
RD3:
A1 Row
A2 kip, k2e
switch
RD4:
A1 Row
A2 WB pause
switch
RD5:
A1 Row
A2 t2b
switch
RD6:
A1 Row
A2 WB
switch
PARTNER WOD
Teams of 2
60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row
Tuesday 8/24/2021
Skill Work
8 Min emom
1 halting DL pause then pull
then, 1 power clean + 1 jerk
WcG Benchmark
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
Monday 8/23/2021
Strength / Skill
Bench
4x10 @ 70%
WOD
AMRAP16
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU