Skill Work
ohs 5x5
sn balance 3x3
power shrug/drive + sq snatch (1+1x3) lite but increase load ea rd
power clean shrug/drive + power clean (1+1x3)
WOD
12 min amrap
9 DL
3 power snatch
6 squat cleans
115/85
+ 135/95
++ 155/105
Monday 9/19/2022
Strength / Skill
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach
Metcon
12 min amrap
7 box jumps 24/20, 30/24
14 kettlebell swings 53/35, 62/44
Saturday 9/17/2022
PARTNER WOD
ygig - a1 work while a2 holds sand bag 50/25
you can split in up however you would as long as you complete all reps and split evenly
run 1600 meters - together
100 press 95/65, 115/75
100 wall balls
100 kb russian
10 rope climb
10 wall walk
100 cal row
Thursday 9/15/22
Coach Led WOD PREPWOD
WOD:
5 rds
5 DL 225/155
5 hspu
1 rope climb
4 min transition
4rds
4 sq snatch
8 t2B
1 wall walk