Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat
Benchmark
ANNIE
start min 0-12 - 12 min cap
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
CINDY 10 MIN
start min 13 - 10 min cap amrap
5 pull ups
10 push ups
15 air squats
Strength / Skill
Press Complex - strict
12x50% 1min
10x60% 1min
8x70% 1min
6x80% 1min
12x70% no rest
12 high pull approx 65/35
Prep Work
10 cal row
then, 3rds of:
3 push ups + 1 burpee
then, 3rds of:
3 air squats + 1 box jump
then, dip prep
WOD
3 rds
250/200 Row
5 Burpees over rower
10 Air Squat
2 rds
250/200 Row
10 Push ups
15 Ring Rows
1 rd
250/200m Row
15 dips
20 Box Jumps
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1
WOD
5 rds
Top of 3 minutes
Bike 12/10,
10 Bench
15 weighted ab extensions
rx+
Bike 15/12
Prep Work
9min EMOM
rd 1,4,7 hang snatch + ohs
rd 2,5,,8 rig work
rd 3,6,9 s2oh
progress each rd
PARTNER WOD
3 6 min wods - 2 person teams
YGIG each movement
3 hang snatch 95/65 (rx+ 115/85)
6/4 bike
7 pull ups
2 min transition
4 OHS 105/75 (rx+ 135/105)
8/6 row
10 k2e
2 min transition
5 S2OH 115/85 (rx+ 155/125)
6/4 ski
7 weighted sit-ups 45/25
