Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Strength / Skill
1RM STRICT PRESS
PARTNER WOD
partner chipper (2)
4rft
40 row
30 kb swing
20 hspu
10 kb snatch
Tuesday 6.12.18
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
1 RM BACK SQUAT
WOD
12 min amrap
3 Hang Power Snatch 135/95
5 Overhead Squat
7 Box Jumps
Monday 6.11.18
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG
WOD
7 Min amrap
7 Thrusters 95/65
7 CTB
Friday 6.8.18
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb