Strength / Skill
15 min on clock
1 Clean and Jerk build load
hand stand hold
jump
WOD
5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders
Tuesday 11/17/2020
Skill Work
Snatch
coach led snatch work then on own for 20 minutes
build to moderate 1 rep then 5x1
WOD
2-4-6-8-10 Reps for time
Snatch Grip Deadlifts 115/85
Hang Snatch
Overhead Squats
RX+ 135/95
Monday 11/16/2020
Strength / Skill
Elbows in Bench Chest
warm up to approx 50%
then, 5 sets x 10 Reps
WOD
6rft
9 bench press 135//85
6 power clean 155/115
alternating 250/200 row / 12/10 bike
RX + 185/125 for both
Cash Out
22 push ups challenge
Saturday 11/14/2020
PARTNER WOD
100 cal ski
50 push press 115/75
40 hang cleans
30 bbjo
20 thrusters
10 SDHP
200m partner run
100 cal row
50 pull ups
40 ball slam
30 dbl wb shots
20 wall walks
200m partner run
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works