Strength / Skill
Deadlift
15 minutes to establish 1 rm
hsholds
PARTNER WOD
2 pp partner wod
16 min amrap
A1: Row for calories
A2: 5 DL -5 lateral burpee bar jump over
- 5 hspu
switch
225/155
rx+ 275/185
Tuesday 10/13/2020
Strength / Skill
With empty bar from the hang - snatch pull 5x, snatch 5x, ohs 5x
3rds:
lite weight
add weight
add more weight
Power snatch from hang
Power snatch from hang + OHS
Squat snatch from hang
Power snatch from floor
Power snatch from floor + OHS
Squat snatch from floor
WOD
5 rft
5 snatch 95/65
5 pull ups
transition 2 min
5 oh squat 95/65
5 t2b
RX+ 125/85
Monday 10/12/2020
Strength / Skill
SQUATS
Front Squat 3x5
Back Squat 3x5
WOD
10-1: box jumps 24/20
1-10: wb shots 20/14
10-1: Front Squat 95/65
1-10: Lateral Burpee Bar Jump over
Saturday 10/10/2020
PARTNER WOD
2 pp partner
2 wods 15min amrap with a 5 min transition
wod 1:
A1 max calorie BIKE
A2 5 pull-ups, 10 push-ups, 15aAir squats
5 min transition
wod2:
A1 max calorie row
A2 power clean 155/115, 10 KB swings, 15 weighted situps
cash out:
group run - 1 mile