Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back
Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10
PARTNER WOD
3 - 8 min amraps
a.10 row
b.15 wb
c. rest
a. 5 snatch
b. 9/7 bike
c. rest
a.7 DL
b.7 hspu
c. rest
Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)
WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row
Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee
Strength / Skill
5rds
3x press
3x front squat
3x back squat
warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements
Metcon
"Metcon for time
Bear Complex115/85
200m run
Bear Complex 135/105
200m run
Bear Complex 155/125
200m run
Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back
Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b
3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp
