Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip
WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu
run 300
then 3rds,
5-7-9
hang clean
front squat
run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over
RX 95/65
RX+ 115/85
RX++ 135/105
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill:
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
3 sets BTN snatch balance (2"4"6",down)
WOD
5 RFT
9 wall ball
7 ball slam
5 T2B
3 snatch 115/85
1 wall walk
RX+ 135/105
RX++ 155/125
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min emom
Alternate
ODD: 2 Deadlift + 1 Hang PC
EVEN: 3 squat jumps + 1 hs hold/negative
WOD
FOR TIME:
21-15-9
Deadlift (225/155)
Box Jumps (24/20)
12-9-6
PC 135/105
HSPU
RX +
DL 275/185
BLs 30/24
PC 185/125
HSPU deficit 45/25
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press Complex
empty barbell strict press x10
5 sets of 1 strict + 1 push + 1 jerk
(build to maxload of your strict press)
5x1 Jerks
WOD
for time:
run 200m
12 s2oh 115/85
3 t2b
1 rope climb
run 200m
9 s2oh 135/95
6 t2b
1 rope climb
run 200m
6 s2oh 155/105
9 t2b
1 rope climb
run 200m
3 s2oh 175/115
12 t2b
1 rope climb
