Thursday Jan 9, 2020
Skill
Front Squat 5x8@50%
WOD
PARTNER WOD
2 Rounds of:
7 machines at 2 mins each
partner performs-
KB OH Squats (35/53)
Alt. Dumbell Snatch (35/50)
Dumbell Squat Cleans (2X 30/2X50
KB Swings (if break do 5 burpees)
Dead Lifts (175/275)
Strict Pull ups
wall walks
* both Partners must do each movement for 2 mins then switch - 2 Zrounds
Recent Posts
See AllSkill: OH Squats 3x8 (or 4x6 @70%) WOD 15 min Time cap 1) 1-10-1 of Choice: OH Squats (55/75) Squat Clean n Jerks (75/115) Pull Ups or Wall Facing hs push ups GHD’s or straight leg Toes to Bar
Skill 30 Jack Knives Deadlifts 5-rep max @ 70-75% 1rep max WOD 2 Rounds 20 Deadlifts (135/185) 20 Box Jumps (20/24) 2 min rest 2 Rounds of 30 Dying Bugs 30 Dubs (50 singles) Xtra Abs 3 min plank 1 min
Skill Bend over Rows 4x6@70% MU Practice - transitions/strict pull ups WOD 21-15-9 Thrusters Bar Over Burpees TTB