Skill Work
8min emom
min 1-4:
1 power clean = 1 front squat + 1 Jerk
min 5-8:
1 squat clean + 1 jerk
WOD
3rft
500/400 ROW
3 MU - 6 CTB - 9PU- 12 RR
6 C&J
rd 1 135/105
rd 2 145/115
rd 3 155/125
RX + add 30/20
RX++ add 50/30
Saturday 12/26/2020
Saturday Partner WOD
2 person teams:
100 ring rows
12/10 bike
90 wall balls
12/10 row
80 wall ball sit-ups
12/10 erg
70 ball slam
12/10 bike
60 db alt snatches
12/10 row
50 kb swings
12/10 erg
40 box jumps
12/10 bike
30 hRpu
12/10 row
20 kb goblet squats
12/10 erg
10 wall walks
Thursday 12/24/20
PARTNER WOD 2 person Teams
WcG - 12/25/20
12 movements
25 reps EACH
20 cal of cardio SPLIT to finish
1. Box Jumps 24/20 (rx+ 30/24)
2. Ring Rows
3. KB Swings 53/35 (rx + 62/44)
4. HSPU
6. K2E
7. SDHP 75/55 (rx+ 95/75)
8. Weighted Sit-ups 45/25
9. Wall Balls 20/14
10. OH alt lunges 45/25
11. S2OH 75/55 (rx+ 95/75)
12: Burpees no ext needed
20 calories of each - ERG, ROW + BIKE (athletes split)
Wednesday 12/23/2020
Skill/Stamina
Partner tabata 20/10 - 4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
max cal erg
max cal row
max cal bike
PARTNER WOD
3 Person teams:
8 min amrap
A1 200/150m Row
A2 max Bear Complex 115/85
A3 High Plank
RX+ 135/105, High Plank with one arm and one leg extended
8 min amrap
A1 150/100m Erg
A2 max Alternate each rd - dbl WbShots/hRpu
A3 Wall Sit
RX + HSPU, weighted Wall Sit 45/25