Yearly Archives: 2022

Strength / Skill
Back Squat w/ pause

E90MOM
5-5-5-5

every 90 seconds complete a set of 5 reps (first rep 3 sec pause)
all sets at same weight, approximately 65-70%7

WOD

4 rds of 30/30
16 EMOM
Back Squat
Box Jumps
OHS 75/45
T2B

Strength / Skill
power snatch

*heavy single
*take 12 minutes to complete

WOD
AMRAP 16

4x (1 Sn Grip DL + 1 Hang Snatch) 70% of today 1rm
250/200m row
8 Front squats
250/200m row
12 ring rows
250/200m row

Strength / Skill
Bench
3 sets
6 reps ahap
20 reps 50% of the prior set

PARTNER WOD
person wods ygig sprints

6 min amrap
3 wall walk
6/4 ERG

- 2 mi transition -

6 min amrap
6 box jump
6/4 BIKE

- 2 mi transition -

6 min amrap
12/10 push ups
10/8 ROW

Strength / Skill
12 min on clock
2 power clean + 1 push jerk
Build to reach a moderately heavy load
power cleans do NOT have to be TnG

WOD
4RFT
2 rope climb
4 power c&j 135/95
8 hspu
16 ab mat sit ups