Warmup
bike 2min
Partner A performs static while partner b performs dynamic:
a. runners stretch
b. alt lunges down + job back
a. forward fold
b. alt side lunges down + jog back
a. wrist clock work
b. Bear Crawl down + jog back
Strength / Skill
ladder
10-1 front squat
1-10 press
75/45
lighter than wod weight
WOD
3pp partners
16min amrap
a1. bike 15/12 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold
Warmup
bike 2min
stretching:
a. alt runners stretch
b. 3x forward fold
c. butterfly stretch
d. wrist clock mobility
e. 3rds of 5 pushup + hshold 10sec + 5 air squat pause
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - open/close gate
Skill Work
Gymnastic movements review
coach led: tabata 20/10
5rds hollow/arch up wPVC
5x kip
5rds pull-up/ctb
5rds k2e/t2b
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Warmup
Row FISH GAME 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:
200m Row
10 Power clean 135/105
400m Row
8 Power clean 155/125
600m Row
6 Power clean 175/145
800m Row
4 Power clean 195/165
1000m Row
2 Power clean 215/185
Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. duck walk - burpee broad jump
Skill Work
10 min amrap
12/10 cal bike
25' hs walk / 50' bear crawl
1 rope climb
WOD
for time
25-20-15-10-5:
Bar Jump Overs (24?/20?)
Wallballs (20/14)
Directly Into…
5-10-15-20-25:
s2oh (135/105)
Toes to Bar
