Skill/Progression
YGIG Choice Erg / Hshold
A1 erg for 30 sec
A2 HsHold for 30 sec
switch and repeat 3rds each
Skill Work
In your station:
15 min of C&J wod prep
1 HC + Jerk + 1 PC + Jerk
build to wod weight or beyond
PARTNER WOD
15min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 C&J 155/105
RX+ 185/125
deficit hspu 45/25
Strength / Skill
WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
WOD
5 RFT
5 DL 225/155, 275/185
7 Devil Press 35/25, 40/30
25 DU
Strength / Skill
Squat Plan - WEEK 2 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
10 Min Wod Prep
WOD
15 min AMRAP
3 Squat Cleans 135/95, 185/125
6 Bar Facing Burpees
9 T2B
12 V Sit-ups
PARTNER WOD
2 person teams - Ladder down - Alt A1/A2
WOD 1:
alt 10-1
DL / Hspu
then, 4 rope climbs + 200m sled push (wreck bag)
WOD 2:
alt 10-1
thrusters / pull-up
then, 4 rope climbs + 200m sled push (wreck bag)
WOD 3:
alt 10-1
ski / box jump
then, 4 rope climbs + 200m sled push (wreck bag)
