Skill/Stamina
3rds of each - 20/10
ski/bike/row
PARTNER WOD
2 person team
buy-in 80 Cal Row
40-30-20
wb
k2e
Buy-in 60 cal Ski
40-30-20
kb
ball slam
Buy-in 40 Cal Bike
40-30-20
box jump
sdhp
Tuesday 3/15/2022
Strength / Skill
A: hang power clean
4x3 - 50, 60, 70x2
B: Front Squat
3x3 70%
WOD
5 min amrap
3 hang squat clean 135/95
3 burpee bar jump over
2 min transition
5 min amrap
4 t2b
4 hspu
Monday 3/14/2022
Warmup
On Own:
Easy row 500m
Coach led:
Mobility and Dynamic movements
Skill Work
8 emom
Hang Snatch
WOD
16 emom
10/8 row (rx + 15/12)
5 hang power snatch 115/85 (rx+ 135/95)
8/6 cal ski (rx+ 10/8)
10 push up
every minute complete a movement - the remainding time is your rest
Friday 3/12/2022
Skill Work
Front Squat 3x3
Prep Work
8emom
odd: power clean build
even 5 wall ball
WOD
5rft
5 power clean 135/95 rx+ 165/115
10 wall ball