Warmup
"walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
"3rds each 20/10 ygig
Ski/Bike/Row"
PARTNER WOD
"2 person partner
400m Run
4 rounds of “Cindy
300m Run
3 rounds of “Cindy
200m Run
2 rounds of “Cindy
100m Run
1 round of “Cindy
Run - together
Cindy - YGIG for each movement
(ie 5 pull ygig, 10 push ygig, 15 air squats ygig"
Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
20 minutes on clock:
5x1 of:
SN Grip DL + Pull + Hang Snatch
5x1 Power Snatch
Benchmark
DT WITH WEIGHT OPTIONS
5RFT
12 Deadlifts
9 Power Cleans
6 Push Jerks
DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
Heavy DT RX++ 205/145
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press
3x3 strict press
5x1 push press or jerk
WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu
Rx+ 50/30
Warmup
bike 10 cal then walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
warm up then, 5x1 AHAP
WOD
5 rds
Top of 3 minutes
Alt ERGs - 10/8cal ROW / 8/6cal SKI
10 Bench approx 70% of todays 1rm
15 OH Tricep Ext 45/25
rx+
ERG 12/10 row / 10/8ski
Bench 155/105
