Strength / Skill
Deadlift 4x12 AHAP do not drop weight!
DB Bicep Curl 4x12 AHAP
stay controlled each rep
WOD
5 RDS
Top of 3 min
12 Thrusters 95/65
12 pull up
RX +
15 Thrusters 95/65
15 CTB
Wednesday 2/2/2021
Strength / Skill
Barbell Row 4x12 AHAP
Bar Dips 4x12
RX+ weighted
PARTNER WOD
2 person Partner wod Sprints
6 min
6/4 cal Asault Bike
5 DL 225/155
2 min transition
6 min
8/6 Row
5 PC 155/105
2 min transition
6 Min
6/4 Ski Erg
5 S2OH 135/95
rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 155/105
Tuesday 2/2/2021
Strength / Skill
A Back Squat 4x12 AHAP
B. Strict Press 4x12 AHAP
warm up to your weight than do all 4 setsx12 AHAP
WOD
15 Cal Row
15 Box Jump 24/20
15 SDHP 115/85
rx+
row 18
box 3024
sdhp 135/95
Monday 2/1/2021
Strength / Skill
Bench Press 4x12 AHAP
DB ROW 4x12 AHAP
WOD
For time
50 Ski Erg
50 Cal Row
50 Cal Bike
50 dips
50 sit ups
SNOW DAY HOME WOD:
50 DU (or singles with or without a rope)
50 sit ups
50 push ups
50 Air Squats
Modification is 50 RDS of 10