Strength / Skill
Squat complex
3x3 ohs
3x3 fs
3x3 bs
WOD
12 min AMRAP
250/200m Row
15 Wall ball
3 Wall walks
Monday 1/9/2023
Strength / Skill
20 minutes (includes barbell warm up)
barbell warm up
2 rounds of
5 strict press
5 push press
Push Press
8 - 4 - 3 - 2 - 1 - 1 - 1
*weight should increase each set (50,60,70,80,90,90,90)
*first set of 5 should be at approximately 50% of your 1RM
WOD
For time:
0-3 min
500/400 row - record
at 3min on clock
12 min amrap
3 S2OH 70%
5 pull ups
10 push ups
15 air squat
Saturday 1/7/2022
PARTNER WOD
3 person partner
90 cal row
75 ball slams
60 wall ball
45 box jumps
30 Bear Complex 95/65 - 115/75
15 wall walk
30 Bear complex
45 box jumps
60 wall ball
75 ball slam
90 cal row
Friday 1/6/2022
Strength / Skill
e90om
Deadlift
8-5-3-3-1-1-1
50% and build
WOD
12 minute amrap
10 hang sdhp
5 bb front rack step ups
10 hang power snatch
5 burpee over bb
75/55
95/65
115/75
Stimulus isn't about your load. try and move through this - jot your weight used down next to your name