Warmup
"bike 12/10
wrist mobility
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights"
Strength / Skill
"a. Bench
10x40%
5x50%
4x60%
3x70%
2x80%
1x90% +2
b. 3rds x 10 med ball clean"
WOD
"12- 9 - 6
power clean 70%
bar faceing burpee
200m run
15-12-9
bench press 70%
Row
Warmup
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
burgener warm up
3x - pvc, empty bar, lite bar
Strength / Skill
"emom 8 min
alternate
rd 1-rd4 (60%-70%)
1 halting snatch (pause 2 seconds at knees)
1 power snatch
rd 5-rd8 1 power snatch
add load each min
WOD
"12 min amrap
16 kb swing
8 t2b
4 squat snatch 115/85
Warmup
"bike 12/10 cal
stretch - runners, pigeon, upright, wrist
5 ghd, 10 scap pull
bear crawl to wall then, hshold
Strength / Skill
"tabata 20/20
4rds each
max strict hspu
max strict pull-ups
WOD
"3rft
24/21 cal row
18 power cleans
12 burpee box jump over 24""/20""
rd1 135/95
rd2 115/80
rd3 95/65
Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back
Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10
PARTNER WOD
3 - 8 min amraps
a.10 row
b.15 wb
c. rest
a. 5 snatch
b. 9/7 bike
c. rest
a.7 DL
b.7 hspu
c. rest
