Category Archives: Daily Wods

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk

WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees

Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back

Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch

WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b

Warmup
bike 2 min
5x cobra + child pose
wrist clock work mobility
bear crawl down + high kicks back
alt lunges down + high knees back
duck walk down + 10 second scap hold

Strength / Skill
a. FSQ 3x3 (increase each set)
b. BSQ 3x3 (increase each set)
c. Arnold Press 3x5

WOD
3RFT
Bear Complex
rd1 115/75
rd2 135/95
rd3 155/115

Benchmark
ROW 500 METERS FOR TIME
record time

Warmup
Coaches

Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees

Then, 365 meter Row