Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats
Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)
WOD
3RFT
15 deadlift 225/155
run200
12 front squat 185/115
run 200
9 thruster 135/95
run200
6 c&j 115/75
run200
PARTNER WOD
2 person partner
80 cal ROW
70 wb
60 pull ups
60 BIKE
50 k2e
40 burpees
40 cal ROW
30 t2b
20 box jump 30/24
20 Cal Bike
10 wall walk
Split evenly
Warmup
bike 12/10
runners stretch + 10 uprights + wrist mobility
down - 5air squats + broad jump x 4
back - high kicks
down - inch worm 1/2 down + hswalk/bear crawl 1/2 down
back -high knees
DUs- 4rds of 20 seconds work + 10 seconds of rest
Strength / Skill
10min emom
rd1-rd 5 =5x med ball clean to wb shot + 1 strict press (increase weight each round)
rd6-rd10 = 1x s2oh (continue to add weight)
Metcon
5 RFT
1 rope climb
3 squat cleans
6 hspu
9 kb swings 53/35
12 weighted sit-ups 45/25
rd1 115/75
rd2 125/85
rd3 135/95
rd4 145/105
rd5 155/115
Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps
Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10]
7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up
banded tricep pull downs - 2 hands @ 21 reps
PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees
very 4 minutes 3 synchronized wall walks
