Skill Work
15min on clock
1 Clean AND 1 Jerk
10 sec rig hang/kip
hshold/negative/pu/kip
PARTNER WOD
2 person partner ygig
12-9-6-3
C&J
135/95, 155/115, 175/135, 195/155
t2b
hspu
ball slam 40/30
Tuesday 11/24/2020
Skill Work
Back Squat 4x2 (60%, 65, 70%, 75%)
Sn Balance 4x1
OHS 4x1
WOD
500m row for time (record)
2 min transition
then,
5RFT
12 Ring Row
10 Push-ups
8 Box Jumps (24/20)
Monday 11/23/2020
Strength / Skill
15min on clock
1 Power Clean + 1 Front Squat + 1 Push Press
10 sec rig hang/kip
WOD
IN - 50 DU / 100 S
5RFT
10 PU/T2B (5+5)
8 Thrusters (115/85)
6 Burpee Bar Jump Over
OUT - 50 DU / 100 S
Friday 11/20/2020
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
For time:
50 weighted triceps dips 45/25
40 weighted abs 45/25
30 weighted OH alt lunges
20 ring/box dips
10 Burpee Plate Jump
20 ring/box dips
30 weighted OH alt lunges
40 weighted abs 45/25
50 weighted triceps dips 45/25