Strength / Skill
Bench Chest
warm up
5x10 at 50-60%
then, 3 x1 heavy
WOD
2 RDS:
In 3 min:
Run 300m then do max pull-ups (record)
Rest 1 minute
In 3 Min:
Row 400/300m then do max DB Presses 50/35 (record)
Rest 1 minute
In 3 min:
Erg 300/250 meters then do Squat Clean 135/95 (record)
Rest 1 minute
Skill Work
15min on clock
1 Clean AND 1 Jerk
10 sec rig hang/kip
hshold/negative/pu/kip
PARTNER WOD
2 person partner ygig
12-9-6-3
C&J
135/95, 155/115, 175/135, 195/155
t2b
hspu
ball slam 40/30
Skill Work
Back Squat 4x2 (60%, 65, 70%, 75%)
Sn Balance 4x1
OHS 4x1
WOD
500m row for time (record)
2 min transition
then,
5RFT
12 Ring Row
10 Push-ups
8 Box Jumps (24/20)
Strength / Skill
15min on clock
1 Power Clean + 1 Front Squat + 1 Push Press
10 sec rig hang/kip
WOD
IN - 50 DU / 100 S
5RFT
10 PU/T2B (5+5)
8 Thrusters (115/85)
6 Burpee Bar Jump Over
OUT - 50 DU / 100 S
