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
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats
Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal
WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort
Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Skill Work
Bench 5x3
WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row
Warmup
3 min warm up on Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean
Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)
WOD
4RFT
35 DU
25 weighted sit ups
15 cal row
Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
