Skill Work
On Rig
FS
5x1
Jerk
5x1
PARTNER WOD
2 person teams
2 rds - split
20 Front Squat
40 Cal Row
20 Jerk 135/95
40 Cal Row
20 Front Squat
then,
Split Karen
150 wb
Tuesday 10/11/2022
Skill Work
Back squat
10,5,3,1,1,1,3,5,10
WOD
5RFT
5 Toes-to-Bars
10 Calorie Row (rx+ 15/12)
15 Push-ups
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)
Saturday 10/8/22
3 person teams
3 wods @ 9min each with 3 min transitions
wod 1:
a1: Bike for cal
a2: rig hang - hold
a3: 20 wall balls
wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 5 wall walks
wod 3:
Row for calories
deadlift hold 185/105, 135, 75
3 bear complex 115/75, 155/105
Tuesday 10/4/2022
Skill Work
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach
EMOM
20 min emom
top of each minute per movement - when completed - rest before
10/8 calorie ski
10 alt db snatch
12 weighted ab mat sit-up
10 db front rack