Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95
Cash Out
SIT-UPS WEIGHTED 45/25
Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X10 AHAP
B. WEIGHTED DIPS 4X10 AMRAP
PARTNER WOD
Partner Chipper - 2 athletes
100 cal bike
80 kb swing [american]
60 box jumps
40 wall ball shots
20 squat clean 135/95
10 burpee bar jump-over
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping
Cash Out
ROW 500 METERS FOR TIME
record time
Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"
WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS
Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups
