Skill/Stamina
Deadlift warm
break
then,
8 min emom
1deadlift + 1 burpee bar jump over
add 1 each min
up to 50% (approx)
WOD
12 min amrap
12 ab mat sit-ups rx+ghd
6 box jumps 24/20 rx+30/24
12 ab mat sitp-ups
24 DUs
Friday 2/18/2022
Strength / Skill
front squats
4x3
jerk
4x2
WOD
12 minute amrap
2 pull up
3 t2b
4 hspu
5 ball slam
Thursday 8/26/2021
Strength / Skill
5x3 Back Squat- build load to moderate heavy
5X BTN snatch balance (2"",4"",6""down)
WOD
For Time
Ladder Down
10 OHS + 200m run
9 OHS + 200m run
8 OHS + 200m run
7 OHS + 5 pull ups
6 OHS + 5 pull ups
5 OHS + 5 pull ups
4 OHS + 1 Rope Climb
3 OHS + 1 Rope Climb
2 OHS + 1 Rope Climb
1 OHS + 200m run
MRX/SC 95/65, 85/55, 75/45
RX 105/85
RX + 135/105 - Chest to Bar
RX++ 155/125 - Bar Muscle ups, Legless Rope Climb
Tuesday 6/22/2021
Warmup
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Front Squat
establish your 1rm for today.
5x1 at 90% of todays 1rm
Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.