Monthly Archives: February 2022

Warmup
On Own:
row 500/400
Coach Led
mobility/dynamic movements
then, pvc / empty barbell work
snatch balance
ohs 3x3 with a 2 3 sec pause

Strength / Skill
Tabata 30/30
rd 1 hang pull + hang snatch + ohs
rd 2 row
rd 3 hang pull + hang snatch + ohs - add weight
rd 4 ski
rd 5 hang pull + hang snatch + ohs
rd 6 row
rd 7 hang pull + hang snatch + ohs - add weight
rd 8 ski
rd 9 hang pull + hang snatch + ohs - add weight

EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute

5 hang snatch 115/85 rx+ 135/105
12/10 cal row rx + 15/12
5 OH Squat
8/6 ski rx+ 10/8

Skill Work
strict press
10,5,3,1,1,1,3,5,10

WOD
5rds 3min each to complete 3 movements - remaining time is your rest

10 bench 135/95 - rx + 165/115
10 toes thru rings
10 cal row

PARTNER WOD
wod 1
9 min amrap
ygig sprint (a1 completes both movements while a2 rests - then, switch)
5 hspu
7/5 ski
then
5 t2b
10/8 row

3 min transition

wod 2
9 min chipper - split evenly
80 deadlift 185/115
80 hang clean 95/65
80 front squat
80 s2oh
repeat but, only half ie 40...

Strength / Skill
tabata
4rds of 20/10 in each station
coach will allow for approx 30 sec transition after each station of 4 tabatas
1. hang power snatch 85/55
2. rig work - warm up to pull ups
3. bike push on each

WOD
3 rounds
24/20 bike rx+30/24
21 kb 53/35 rx+ 62/44
12 pull-up
then,
3 rounds
Power Snatch 115/85 rx+ 155/105
30 DU (60 single) rx+ 60 DU