Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping
Cash Out
ROW 500 METERS FOR TIME
record time
Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"
WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS
Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups
Warmup
3 min warm up
Bike, Row or Jog
jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups
Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA
WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)
Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups
Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP
WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run
Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15
