Strength / Skill
Deadlift - build to 2 rep max tap and go
WOD
20 min 2 min emom
2 Deadlift 185/155 rx+275/185
4 pull up rx+ ctb
8 push-up 225/155 rx+ 275/185
16 air squats
Wednesday 1/19/2021
Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc
WOD
20 min amrap
10 pc 135/95 rx+ 165/115
12 hspu
14 row
10 c&j
12 t2b
14 ski
Tuesday 1/18/21
Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond
WOD
5rds
3 min each rd to complete movements Any additional time remaing is used for rest or preperation for the next rd.
5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike
Monday 1/17/2021
Strength / Skill
7 EMOM
DBL Press
min 1,3,5,7 =12-15 reps on the min
min 2,4,6 = 12-15 push ups
WOD
5 RFT
15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125