Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
WOD
5RT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
DT RX++ 205/145
Monday 8/9/2021
Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu
Rx+ 50/30
Saturday 8/7/2021
Partner WOD
For Time
2 person teams
split evenly
60 Wall Ball
40 sdhp 95/65
20 row
60 Push-Ups
40 Box Jumps
20 bike
60 Pull-Ups
40 Hang Cleans 96/65
20 ski
60 Toes-to-Bars
40 S2OH 95/65
20 row
60 Air Squats
40 Hang Snatches 95/65
20 ski
60 Double-Unders
40 thrusters 95/65
20 bike
5 burpees every 5 min
Friday 8/6/2021
Strength / Skill
Squat Plan - WEEK 4 of 4:
SQUAT- Your choice
Front or Back or OHS
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 Squat jumps -no more than 2 minutes rest then,
12 x 70%
WOD
15 min amrap
5 burpees
15 kb swing
20 air squats
5 burpees
15 push ups
20 air squats
5 burpees
15 weight sit ups
20 air squats