Skill Work
DBL Bench Press
20-6-20-6
Barbell bent over row
2x12-15
PARTNER WOD
2 person
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal Bike
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses
Monday 3/20/2023
Skill Work
Squat
choice of front/back/OH
4x3 build load
4x1 other
WOD
10 RFT 0r 15min cap
3 hspu (+ strict)
4 pull up (+ctb)
5 t2b
6 box jump (+30/24)
Friday 3/17/2023
Skill Work
Oly
3x3 ohs barbell (pvc) add lire weight
3x3 snatch balance
5 x 1 power snatch = 1 hang power snatch
add slight weight each set
then 3x 2 hang squat snatch
WOD
9 squat snatch 75x45
18 bike
36 ab - k2e crunches
6 squat snatch 85/55
12 bike
24 ab - k2e crunches
3 squat snatch 95/65
6 bike
12 ab - k2e crunches
then 10 power snatch 115/75
rx+ 40lb/20lb
Wednesday 3/15/2023
Skill Work
DL - e90om
5-5-3-3-3
PARTNER WOD
2 person teams YGIG
50 row
40 strict press 75/55
30 hang sdhp 75/55
20 thruster 75/55
10 wall walk
20 thruster 75/55
30 hang sdhp 75/55
40 strict press 75/55
50 row