Skill Work
8min EMOM
1 hang clean + squat clean
WOD
12-9-6-3
PC
T2B (k2e +3)
200m Run or 15/12 cal bike
rd 1: 135/115
rd2: 155/125
rd3: 175/135
rd4:185/145
Wednesday 11/4/2020
Strength / Skill
Front Squat
build to 1 rep then
5x1
PARTNER WOD
4RFT -ea YGIG
250/200m Row
15 WB 20/14
then,
10-1
kb swing
pull-up (ring row add 3)
Tuesday 11/3/2020
Strength / Skill
Bench
50x10 2x
60x5,
70x3
80x2
90x1 3x
WOD
5 rds
Top of 3 minutes complete full set - remainder of time is your rest
Row 250/200
10 Bench 135/95
15 Weighted sit-ups 45/25, 25/15
Monday 11/2/2020
Strength / Skill
15 Min
Deadlift
build to 1 rep than 5x1
WOD
15 Min amrap
13 hRpu
9 Box Jumps 24/20
5 DL 225/155
rx+ 275/185, 30/2415 Minute