Skill
Back Squat
10,6,6,4,2,1x3
then,
5x1 OH Squat
WOD
4min amrap
5 Back Squat 155/105
Bike 7/5
1 min transition
4 min amrap
5 Front Squat 135/95
12/10 row
1 min Transition
4 min amrap
5 OH Squat 115/85
25 DUs
Thursday 10/8/2020
Strength / Skill
Snatch 15 min building to a heavy
WOD
5 RFT
9 ball slam
7 box jump
5 T2B
3 snatch 115/85
1 wall walk
RX+ 135/105
Wednesday 10/7/2020
Strength / Skill
Press Complex (Rig)
3x3 strict press
3x2 push press
5x1 Split Jerk
PARTNER WOD
Teams of two - YGIG for each movement
20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Tuesday 10/6/2020
Strength / Skill
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip
WOD
15 min
12 WB 20/14
9 Weighted Sit ups 45/25
7 Ring Rows
5 HSPU