Skill/Stamina
Work/Rest on each ERG (Bike/Row/Ski)
A: BIKE
6rds of 3each 20/10 (work/switch)
A: ROW
6rds of 3each 20/10 (work/switch)
A: SKI
6rds of 3each 20/10 (work/switch)
A1 works while A2 waits then switch - 3x each
Effort should be Good-Better-Best
PARTNER WOD
7min
get min of 3 rds each
A1: 200m sprint (1 min)
A2: amrap cindy
switch (start were you ended)
rest 2 min
8min - ygig
10/8 ski
6 box jump
10 wb
Strength / Skill
8rds every 90 sec
Back Squat
5-3-3-1-1-1-3-5
WOD
For TIme:
split anyway you'd like..
50 cal row
50 ohs 115/75
50alt DB snatch 50/35
Strength / Skill
5 emom
Clean Pulls
3x each min: 1 Shrug pull (floor) + 1 Shrug pull elbows high /outside
4 emom
2x each min: Hang Cleans
3 emom
2x each min: Jerks
WOD
8 rds
200m run
3 sets of:
1 dl +1 power clean (floor)+ 1 hang power clean + 1 split jerk (moderately heavy)
Strength / Skill
C&J 12 min on the clock
WOD
7 rounds
7 t2b
7 ball slam
7 Box Jump
7 Hspu
