Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d.
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - sprint back
Warmup
"2pp teams suicide race
10 min amrap
WOD
"2pp Partner Chipper
every 3 min 2 wall walks each
50 burpee box jump over
50 DL 185/125
50 bur pee no jump full extension
50 Power Clean 155/105
50 cal row
50 S2OH 135/85
Warmup
Bike 2 min
Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock
Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges
WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips
Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit
Metcon
"buy-in 20 burpees
4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs
Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks
Strength / Skill
CLEANS
Coach Lead - Bar only
10 min emom
rd 1-5 3x
rd 6-10 1x
increase load
WOD
20 walking planks
30 dlkb
40 crunches
15 hspu
25 russian kb
35 v-sit-ups
10 deficit hspu
20 american kb
30 weighted sit ups
