Strength / Skill
8 Min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press
build load each minute
WOD
12 Min amrap
5 Clusters 135/95
5 Bar facing burpees
10 K2E
Saturday 10/17/2020
PARTNER WOD
2 pp Partner Chipper
200m run - together
50 db thrusters 50/35
50 weighted abs 45/25
50 box jumps 24/20
200m run - together
50 db alt snatches 50/35
50 weighted tricep extensions 45/25
50 wall balls 24/20
200m run together
50 db thrusters 50/35
50 weighted abs 45/25
50 box jumps 24/20
200m run together
50 db alt snatches
50 weighted tricep extensions
50 wall balls
Friday 10/16/2020
Strength / Skill
3rds: 15min cap
lite weight
add weight
add more weight
Power clean from hang + jerk
Squat clean from hang + jerk
Power clean from floor + jerk
Squat clean from floor + jerk
WOD
5 Rounds for Time
250/200 meter Row
10 Pull-Ups/T2B
5 C&J (135/95 lb)
rx+ 175/125
10/15/2020
Strength / Skill
SQUATS Build to heavy 1 rep x 2
Front Squat
Back Squat
WOD
"Michelle" For Time:
Tabata (20 secs on/10 secs rest) 100 Back Squats (95/65) -
Straight into -
Annie 50-40-30-20-10 Double Unders Abmat Sit ups (25 min time cap)