Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Warmup
3-5 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Skill Work
Partner Hang Snatch
50-60%1rm
6min emom 3ea
PARTNER WOD
2pp Partner
5RFT
10 cal row
15 dips
20 weighted sit-ups
25 DU
A1 goes
A2 follow right behind
Cash Out
Coaches choice
Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1
Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb
Cash Out
If time permits Coach will add a 3-5 min finisher
Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1
WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb
Cash Out
Coach will end your day with a 3-5 min finisher
