Monthly Archives: January 2019

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. cobra to child pose 5x
d. wrist clock mobility

3rds
5 modified push ups
10 sec hshold

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength: a. strict press + push press + push jerk [keep building to max for each lift]

WOD
AMRAP 12:
1 Push Presses (135/95)
2 Toes to Bar
3 Wall Ball (20/14)
…
add 1ea. until finish

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Skill:
3rds
3 pull kip + 2 pull up
5 kip hspu
25' hs walk (bear crawl)
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. butterrfly
e. 5x modified push-up to cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 5 kips

Strength / Skill
10 min
a. 3x3 FSQ
b. 3x3 BSQ
3rds 1+1
c1. btn sn grip press
c2. btn sn balance

WOD
3rds:
10 back squats
20 wall ball

2rds:
10 OHS
20 hspu

1rd:
10 BTN Thrusters
20 Pull Ups

135/95

Warmup
bike or bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump

Strength / Skill
ladder 1-10
Bench Press 70%
ladder 10-1
Deadlift 70%

WOD
For Time
60/50 bike
125 DUs (175 singles)
2000m row
150 DUs (200 singles)
60/50 bike