Strength / Skill
EMOM - 8
1 Clean Pull from floor + 1 Hang Power Clean
put down, reset Hang Squat Clean
increase load
WOD
4 RFT:
6 Hang Squat Clean 135/95 rx+ 175/115
12 K2E
alt Bike 12/10, 10/8 RX+ 15/12 / Ski 12/10
rest 1 min then, repeat
Monday 1/24/2021
Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load
WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 weighted sit-ups 45/25
Saturday 1/22/21
Saturday Partner WOD
3 - 12 min wods (2 person)
Sprints - YGIG
WOD 1:
A1: 5 Power Clean 155/105 + 12/10 calorie Row
A2: Rest
SWITCH
3 min Transition
WOD 2:
A1: 5 S2OH 135/95 + 10/8 calorie Ski
A2: Rest
SWITCH
3 min Transition
WOD 3:
A1: 5 Clusters 115/85+ 8/6 calorie Bike
A2: Rest
SWITCH
Friday 1/22/2021
Strength / Skill
Deadlift - build to 2 rep max tap and go
WOD
20 min 2 min emom
2 Deadlift 185/155 rx+275/185
4 pull up rx+ ctb
8 push-up 225/155 rx+ 275/185
16 air squats