Warmup
400m jog, bear crawl down and back, inch worm, pvc pass thrus/mobility coach led mobility
Skill Work
Gymnastics skill work - hand stand push up progression - Muscle ups etc
WOD
3RFT - bear complex + 400m run
Cash Out
coaches choice
Thursday 9.14.17
Warmup
get loose - at 5min after jog 400m - alt walking lunges, high kicks, duck walks, butt kicks, crab walks, jumping jacks - meet in middle for coach led mobility
Skill Work
Clean Pull - 3x4 90%,100%,110% 5min emom clean - 1HPC + 1HC (increase # each min)
WOD
ladder 1-10 DL + 10-1 hspu
Cash Out
4min tabata 20/10 - jump (DU/Single)
Tuesday 9.12.17
WARMUP
200M jog, bear crawl, inch worm, crab walk, high kicks, butt kicks
SKILL WORK
SNATCH: 3x4 90%,100%,110% snatch grip deadlift -
WOD
10min amrap:
1 snatch + 2 OH squat - run 200m,
add 1 snatchand 2 oh squat each rd
Saturday 9.9.17
WARMUP
posted on whiteboard
PARTNER WOD
2 Partners: only one works at a time. split evenly
IN 2000m row
100 KB / DB snathes
100 burpee plate jump
100 box jumps
100 HSPU
100 K2E
100 partner wall ball sit-ups
OUT 2000 row