Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week
WOD
Ladder
1-10 box jumps 20"" (rx+24"")
10-1 kb swing 53/35 (rx+62/44)
then
1-10 wall balls 20/14
10-1 k2e
Strength / Skill
On a 25:00 min Clock
From RIG
ohs 3x3 (pause)
sn balance 3x3 (fast, fast, faster!)
coach led with PVC then, on own build load that you can handle
From Station:
3x1 Sn pull + high hang power snatch
3x2 squat snatch from hang (lower to knee cap)
3x3 High hang squat clean + High Hang power clean
WOD
4rft
200m run
7 ball slam 40/30
5 strict hspu
3x of 1 sngrip dl + 1 hang squat snatch 115/85
Intended Stimulas
"Skill is to spend time on technique
wod should be fast pace run, move through slams and hspu then, do your best to hit every squat snatch!
10-12 min (approx give or take seconds ea. run 1-1:15, ball slam .30, hspu, .15, .30)"
Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week
WOD
AMRAP 18:
80/70 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners alternate
work and rest.
Strength / Skill
20 minutes on the clock
Back Squat - 9 sets
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back 1/2 should be a little harder than the front half
WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85
