Skill/Stamina
ygig
a1: ski erg while a2: hand stand holds
10rds (5each)
20sec ea , 30sec ea , 40sec ea, 30sec ea, 20sec ea, - with 20sec rest each rd
PARTNER WOD
2 person teams
run 400 together
split evenly
10 wall walk
20 pull up/t2b
30 hspu
40 box jumps
50 wb
60 row
50 wb
40 box jumps
30 hspu
20 pull up/t2b
10 wall walk
run 400 together
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill Work
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Station:
Hang Squat Clean 5x1
WOD
4RFT
rd1:
100m run
12 Clean 135/95 - rx+175/115
3 Bar facing burpees bar jump overs
rd2:
200m run
9 Clean 155/105 - rx+ 195/125
6 Bar facing burpees bar jump overs
rd3:
300m run
6 Clean 175/115 - rx+ 215/135
9 Bar facing burpees bar jump overs
rd4:
400m run
3 Clean 195/125 - rx+ 235/145
12 Bar facing burpees bar jump overs
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork
Skill Work
RIG:
OHS Skill Work
PVC/empty barbell:
5x btn sn grip press
5x snatch balance
OHS pause
5x1 increase load
Station:
hang snatch 5x1 increase load
WOD
4RFT
400m run
Power Snatch (ea rd descend 12-9-6-3)
10 t2b (same ea rd)
increase weight each round
rd1 105/75 -rx+ 135/95
rd2 115/85 - rx+ 145/105
rd3 125/95 - rx+ 165/115
rd4 135/105 - rx+ 185/125
inclement weather - substitute run for bike 24/20 calories (rx+30/24)
Warmup
10 min:
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
10-12 min
RIG:
Front Squat
3x3 pause
3x1 dbl bounce
5-7 Min
Station:
1 SDHP + 1 FS + 1 pu/t2b
WOD
7RFT
7 SDHP 95/65
7 FS 95/65
7 PU/T2B combo
RX+ 115/85
RX++ 135/95
