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
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: Bench Press 5x2 AHAP 3 sec eccentric
B: in station- 1hc+1pc 5x build to a moderate load and than do 5x
WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85
2 min Transition
6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105
RX +
HPC 135/95
PC 165/125
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
5x3 Back Squat pause
5x1 OHS pause
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
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:
SN Grip DL + Pull + Hang Snatch
then, Power Snatch - build to wod weight
WOD
6 Rounds
12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch
weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105
