Strength / Skill
Back Squat
2 rds
6 at 70% of 1rm
20 at 50% of your 70%
OHS
build to wod weight or behind
WOD
4 min amrap
6 OHS 95/65
6 BBJO
4 min amrap
4 OHS 115/75
40 DUs
4 min amrap
2 OHS 135/95
20 ab mat sit ups
Monday 12/5/2022
Skill Work
8 emom
C&J build to wod weight
wod prep
WOD
12 min amrap
5 Power C&J 70%
5 RIng DIps
5 CTB
Thursday 12/1/2022
Skill Work
Snatch/OHS
12 minutes to warmup/Build to moderate to heavy snatch/ohs
1 power snatch + 1 ohs + 1 hang squat snatch
WOD
12 min amrap
30 DU
5 Power Snatch 95/65 rx+135/95
5 OHS
Thanksgiving WOD 11/24/2022
HOLIDAY
Partner wod 3 person turkey teams
5rds
5 pull-up
10 push ups
15 airsquats
4 rounds
8 hspu
15 kb swing
3 rounds
15 box jumps
15 K2E
2 rounds
20 wall ball
30 situps
1 round
25 synchronized burpees