Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)
WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups
RX+
DL 225/155
300/250
20 GHD
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
