Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,90%,90%80%,70%,60%
WOD
Ladder
10-1
Box jumps 24/20, +30/24
K2E
Then,
10-1
Wall balls 20/14, +30/20
Ball slams 40/30
Friday 6/9/2023
Strength / Skill
Clean
8 emom
1 hang shrug, then, 1 hang high pull then, 1 hang power clean
then, 1 pull from floor to knees then, clean from your knees then, 1 clean + 1 jerk
WOD
Clean Annie
50 DU
50 Ab Mat sit ups
1 Clean +Jerk 85%
40 DU
40 Ab Mat sit ups
2 Clean +Jerk 80%
30 DU
30 Ab Mat sit ups
3 Clean +Jerk 75%
20 DU
20 Ab Mat sit ups
4Clean +Jerk 70%
10 DU
10 Ab Mat sit ups
5 Clean +Jerk 65%
Thursday 6/8/2023
Strength / Skill
Squat Complex
4x2 Front Squat
3x3 Back Squat
WOD
1 Bear Complex sc 95/65 - rx 115/75 - rx+155/95
30/24 cal Bike
1 Bear Complex sc 105/75 - rx 125/85 - rx+175/105
20/16 cal Bike
1 Bear Complex sc 115/85 - rx 135/95 - rx+195/115
10/8 cal Bike
1 Bear Complex = power clean + front squat + push press + back squat + push press - complete this 7x
Wednesday 6/7/2023
Strength / Skill
Partner
Alt DL / Bench press
8 rds
A1 5 bench (70%) while A2 5 RDLs (70% of PC) - switch
PARTNER WOD
Partner teams of two
3 wods 6min sprints
a1 completes both movements while A2 waits then switch
10 DL
5 Pull ups
2 min
10/8 Row
10 wb
2 min
8/6 ski
6 box jump