Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A Front Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
Metcon
12 min amrap
12 WB
10 erg (ski or row)
5 HSPU
1 ROPE
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight
WcG Benchmark
Grace and Annie share some time together....
50 DU
50 ab mat sit-ups
4 C&J 135/95
40 DU
40 ab mat sit-ups
5 C&J 135/95
30 DU
30 ab mat sit-ups
6 C&J 135/95
20 DU
20 ab mat sit-ups
7 C&J 135/95
10 DU
10 ab mat sit-ups
8 C&J 135/95
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
15 minutes on clock:
5x1 of:
ygig 1 Hang Pull + Hang Snatch then 1 Power Snatch
PARTNER WOD
Three 6min wods - 2person teams
5 Power Snatch 95/65
6/4 bike
2 min transition
5 OHS 95/65
8/6 row
2min transition
5 S2oh 95/65
6/4 erg
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A Back Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
warm up to your weight than do all 3sets x12 AHAP
WOD
15 Min amrap
15 Cal Row
12 Box Jump 24/20
9 Hang SDHP 95/65
rx+
row 21/18
box 30/24
sdhp 115/85
