Strength / Skill
Front Squat
10-5-3-1-1-1-1-1-10
wod prep
WOD
Buy in: 800m run (speed walk 600)
5 RFT - RX+6Rds
25 DU
15 Air Squat
5 Strict Press 95/65
1 rope climb
Thursday 5/11/2023
Strength / Skill
10 min emom build to wod weight
1 deadlift + 1 hang power clean + 1 jerk
WOD
20 rds or 20 min cap
2 DL
1 Hang Power Clean
1 Jerk
based your wod on 70% of your c&J
Wednesday 5/10/2023
Skill/Stamina
4rds each
A1 sprint 200m
A2 Rest
switch
PARTNER WOD
2 person team - YGIG split reps
40-30-20
Row
wb
k2e
complete all 3 rds above
then,
complete all 3 rds below
30-20-10
Ski
kb
ball slam
Monday 5/8/2023
Skill Work
A. Sally warm up
B. Back Squat 5-5-3-3-3
WOD
Repeat 3x for time - 20 min time cap
200m run
15 Box Jump 24/20
10 Pull ups
200m run
30 Air squat to a wb
20 Ring Rows