Monthly Archives: July 2018

Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean

SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm

WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog

Strength / Skill
partner ladder
1-10 burpee
10-1 back squat (95/65)
WOD
1000m row split
10 thrusters ea 95/55
800m row split
8 thrusters ea 105/65
600m row split
6 thrusters ea 115/75
400m row split
4 thrusters ea 125/85
200m row split
2 thrusters ea 135/95

Warm-up:
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
Press Complex: strict, push press, jerk - work to 1 rep max or moderate 1 rep weight

Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Coaches Choice Finisher
Tabata DUs 4 min 20/10

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear

Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x

Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute

WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run