Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1
WOD
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 OHS 115/85
10 wall ball
OPTIONS:
5 Pull ups
10 push ups
5 OHS 95/65
10 wall balls
5 Jumping pullups
10 press ups
5 Back Squat
10 squat jumps
Strength / Skill
12 min on the clock:
3 sets of 10 (L+R=2) bulgarian split squats
RIG:
Press Complex
Strict 5,3,1,1,1 ahap
Push/Jerk 5x1
WcG Benchmark
DB S2OH - DU - STEP-UPS-RUN
RX :
3 RFT:
25 DB S2OH (50/35)
50 Double Unders
25 Single DB Step-ups (20)
200M Run
OPTIONS:
25 DB S2OH (35/20#)
25 Double Unders
25 Single DB Step-ups (20)
200M Run
20 DB S2OH (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
Intended Stimulas
Finish the workout between 10:00-15:00.
Each set of double unders should take no more than 1:00/15.
Complete DB s2oh in no more than 4 sets in every round.
Use a moderate DB loading for you, if you feel like every round can
be unbroken, then the DBs are a little light for you.
Strength / Skill
tabata 20/20
3 rds each
rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch
PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)
100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb
Strength / Skill
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load to wod weight
WOD
RX
4 RFT:
alt Bike 15/12 / Ski 12/10
24 Sit-ups
12 Power Clean(135/105)
Rest 1:00 between rounds
OPTIONS:
alt Bike 12/10 / Ski 10/8
24 Sit-ups
12 Power Clean(115/85)
Rest 1:00 between rounds
alt Bike 10/8 / Ski 8/6
18 Sit-ups
9 Power Clean(95/65)
Rest 1:00 between rounds
