Strength / Skill
Back squats
4x3
Overhead Squats
4x2
WOD
OPEN 14.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)
Wednesday 5/4/2022
Prep Work
sally
2 min
roxanne
PARTNER WOD
partner ladder - ygig
10-1
ski
dips (box)
1-10
bike
box jumps
Tuesday 5/3/22
Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)
WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute
10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8"
Monday 5/2/2022
Strength / Skill
Closer grip Bench (elbows in)
10.5.3.1.1.1.3.5.10
Wod Prep:
hang clean + push jerk
put barbell down
hang snatch
WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over
then,
10 Power Snatch 115/85 RX+ 155/105