Strength / Skill
Back squat - 5x3 increase load to AHAP
Prep Work
coach instruction for wod prep
WOD
12 min amrap
3 strict pull-ups
6 push-ups on dumbbells
9 dumbbell squats
rx 40/25
rx+50/35
Saturday 9/10/2022
PARTNER WOD
[3] 8 min amrap with 3min transition
8 min amrap
A1 run 200 *
A2 pick 1 movement for amrap:
max DB Thrusters
max DB Manmakers
max Alt Dumbell Snatches
- 3 min Transition -
8 min amrap
A1 Row 250/200 *
A2 pick 1 movement for amrap
max KB Swings
max Wall Ball
max Ball Slam
- 3 min transition -
8 min amrap
pick 1 movement for amrap
A1 Bike 12/10 *
A2 pick 1 movement for amrap
max Box Jumps
max Pull Up + T2B
max Burpee Jump
Friday 9/9/22
Skill Work
20 mins
ohs 5x5 pvc/empty barbell
Sn balance - 55/35 5 reps, 65/45 5reps
5 reps 1 Power shrug (hang) + 1 Sq snatch (hang)
1PC (floor) + 1 Sq clean (hang) = build to wod weight or beyond
WcG Benchmark
DEATH BY SQUAT CLEAN
20 Min emom
Death by Squat Clean
115/75
135/95
155/105
185/125
1 emom then + 1 each min
if unable to complete a rd then start over
Intended stimulus is 5-7 per rd - plan load accordingly
Thursday 9/8/22
Strength / Skill
"Back Squat 12,9,6,3,drop weight by 50% and rep out
Strict Press 5,4,3,2,1,1,1,
WOD PREP - Coach led
WOD
"21-15-9
Snatch 135/95
Pull ups"