Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc
WOD
20 min amrap
10 pc 135/95 rx+ 165/115
12 hspu
14 row
10 c&j
12 t2b
14 ski
Tuesday 1/18/21
Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond
WOD
5rds
3 min each rd to complete movements Any additional time remaing is used for rest or preperation for the next rd.
5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike
Monday 1/17/2021
Strength / Skill
7 EMOM
DBL Press
min 1,3,5,7 =12-15 reps on the min
min 2,4,6 = 12-15 push ups
WOD
5 RFT
15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125
Saturday 1/15/2021
2 person wod
[3] 9 min amraps3 min transitions
wod 1
A1: 10 alt DB snatches 50/35 + 3 wall walks
A2: max cal row
switch
wod2
A1: 12 weighted sit-ups 45/25 + 5 burpees
A2: max cal ski
switch
wod 3
A1 10 box jumps + 1 rope climb
A2: max cal bike
switch