Strength / Skill
Bench Press 4x10 AHAP
DB ROW 4x10 AHAP
* focus on a 1 sec pause each rep
WOD
14 Min amrap
20 Push ups
15 Deadlifts 225/155
20 sit ups
Saturday 1/23/2021
Saturday Partner WOD
2 person partner
100 cal row
80 ball slams
60 box jump
40 pull-up
20 Bear Complex 135/95
10 wall walk
20 Bear complex 135/95
40 k2e
60 box jump
80 ball slam
100 cal row
rx+ 185/125
Friday 1/22/2021
Strength / Skill
Front Squat 4x8 AHAP
DB Press 4x8 AHAP
WOD
10-1 Ladder down
WB
hspu
then,
1-10 ladder up
kb swing
goblet squat
Modifications:
hspu = use box, hswall climb/hold, hRpu
Thursday 1/21/2021
Strength / Skill
Deadlift 4x8 AHAP do not drop weight!
DB Bicep Curl 4x8 AHAP
WOD
14 min amrap
7 Hang Power Snatch 115/85
7 T2B
30 DUs (60 singles)
Modifications:
t2B = k2E - let's se ur heals or knee raise - heals down
RX+ 135/95
RX++ 155/105