Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable
B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk
WOD
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105
3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105
Saturday Partner WOD
3 ten minute wods - 3 person team - 3 min transition
wod1: 10 min
A1: Bike for calories
A2: rig dead hold
A3: 20 wall balls
when a3 finishes 20 wbs - switch
3 min transition
wod2: 10 min
A1: Row for calories
A2: OH weight hold 45/25
A3: 10 kb swings / 10 goblet squats
when a3 finishes - switch
3 min transition
wod3: 10 min
A1: Ski for calories
A2: Deadlift hold 185/125
A3: 3 bear complex 115/85
when a3 is finished - switch
Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
WOD
WOD PREP 10 min
-------------
6 RFT
12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch
weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105
