Strength / Skill
Bench
establish 1 rm
after you warm up
WOD
2RFT:
10/8 cal Erg
10 Bench
10 bicep curls
10 hammer curls
12/10 cal Row
10 Bench
10 dips
15/12 Bike
10 Bench
10 bth tricep extensions
bench= 70% of todays 1rm
Wednesday 1/13/2020
Strength / Skill
Back Squat:
build to 1 rm max and record
PARTNER WOD
20 min amrap
20 Box Jumps
20 Alt DB snatches
20 DB Box Step Ups
20 Devil Presses
20 Burpee Box Jump Overs
20 DB Thrusters
Monday 1/11/2021
Strength / Skill
SN pulls 3x5 100%
PSn 3x5 50%, 60%, 70%
WOD
5 RFT:
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
3 BBJO (bar)
RX+ CTB, Sn + 20lb
RX++ MU, Sn + 40
Saturday 1/9/2021
Saturday Partner WOD
Team of 3
3 wods - 9 min
A1 max cardio A2/A3 work on max movement reps
strategize however your team wants
record max calories and max reps for each
WOD 1:
max cal ROW
max toes thru ring
Transition 3 min
WOD 2:
max cal ERG
max burpee box jumps
Transition 3 min
WOD 3:
max Cal BIKE
max DB Thrusters