Strength / Skill
Strict Shoulder Press
12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 DB lateral raises
rest no more than 2 minutes then
12 x 70%
PARTNER WOD
2 person teams - split however you want but evenly
2 min row for max cal
2 min wall balls
2 min assault bike for max cal
2 min ball slams
2 min ski for max cal
2 min toe to rings
2 min burpee jump
record after ea.
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
3 rds
5 power clean 135/95
8/6 row
rest 1 minute
3 rds
4 front squat
8/6 row
rest 1 minute
3 s2oh
8/6 row
rest 1 minute
1 rd
10 clusters
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
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 bulgarian squats (L+R=1)
rest no more than 2 minutes then
12 x 70%
Metcon
21-15-9
Assault bike
9-15-21
Hspu
then,
3 rds
30 DU
10 tricep dips
