Strength / Skill
Bench
10,5,3,1,1,1,3,5,10
PARTNER WOD
5rds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold
4rds each
A1 10 cal alt ski/row
A2 plank
3rds each
A1 10 KB swing 53/35
A2 hanging on rig
2rds Each
A1 10 DB S2oh 50/35
A2 wall sit
1 Rd each
A1 10 DB Snatches
A2 hshold
Warmup
Coach-led
PVC
10x pass through
3x ovs pause
3x snatch balance - fast
Skill Work
From Rig
OHS 3x3 build moderately heavy
Snatch Balance 3x3 light and fast
Prep Work
In STation:
Wod prep - 1 snatch + 1 ohs + 1 burpee
WOD
10 Rds - 10 min cap
1 snatch 115/85
2 OHS
3 lateral burpee bar jump over
2 min transition
15 Clean and Jerk 135/105
RX+ add 20lb
Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat
WOD
min 0-12
12 min cap
Benchmark - Annie
DU
Ab mat sit-ups
50/40/30/20/10
min 13 start cindy
10 min cap amrap
5 pull ups
10 push ups
15 air squats
Buy-In 400m Run split (200e)
then,
Split evenly YGIG:
5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
8 HSPU RX+ defecit 45/25)
after 5rds
30 cal Row
4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
8 Pull up - Rx+ CTB
after 4 rds
20 Cal Bike
3rds of:
10 Front Squat (95/65) Rx+ (135/95)
8 T2B -RX+ strict
after 3 rds
30 cal Row
2rds
10 S2OH (95/65) Rx+ (135/95)
8 box jumps 24/20 Rx+ 30/24)
After 2 rds
20 cal bike
1 rd
10 Thrusters (95/65) Rx+ (135/95)
8 wall walks
Buy Out 400m Run split (200e)
