Strength / Skill
Back Squat
build to 70% then 3x3 at 70%
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
T2B
RX+ (95/65)
Monday 12/21/2020
Skill Work
15 min on clock to clean and jerk
build to your max for this day
WOD
4 RFT
3 c&J 155/115
3rds of cindy
RX+ 185/135
Saturday 12/19/2020
12 Days of Christmas
Like the song!
complete each exercise in ascending order then work back down adding on movement per rd. ie 1, 2-1, 3-2-1 ,4-3-2-1
2 person teams - YGIO
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pullup/T2B
7 KB swing
8 Box Jumps
9 Ball Slam
10 calories alt [a]ERG, [b]Bike, [c]Row
11 Wall Balls
12 Burpees
95/65, 75/55, 65/45
Friday 12/18/2020
Strength / Skill
15 min - Deadlift
build to moderate heavy staying engaged with the barbell
WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 Deadlift (225/155)
10 HRPU
RX+
(275/185)