Strength / Skill
Bench
Dumbell Bench Press
5set x 10 resp
then
single arm db rows
3set of 10
WOD
using 1 db
8 min amrap
8 db step ups
8 db press
8 cal erg
3 min transition
8 min amrap
8 db alt OH lunge
8 db alt snatch
8 cal bike
Thursday 12/10/2020
Skill/Prep Work
tabata 20/10 - 4rds
hang/kip/pu
plank/pu
squat hold/squat
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Wednesday 12/9/2020
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
PARTNER WOD
YGIG - each rd
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Tuesday 12/8/2020
Skill Work
Bulgarian split squats
3x10 each leg (weight optional)
In your box
1 clean + 1 front squat + 1 press
add to moderate heavy load
WOD
21-15-9
Thrusters (95/65)
KB Swing
Box Jumps