Warmup
bike or row for 3min - 10 air squat, bear crawl down, 10 hanging scap pull - alt lunges back, 10 squat jump, crab walk down - 10 k2e - side lunge back
Skill Work
Rowing Technique review
PARTNER WOD
"For Time (with a Partner)
100 calorie Row
100 Toes-to-Bars
100 Wall Balls
(switch as needed)"
Cash Out
partner jump off - 10/20/30/40/50/40/30/20/10
for time
Warmup
bike or row for 3min, bear crawl down, alt front lunge back, inch worm down, side lunge back, duck walk down, broad jump back - coach led mobility
Skill Work
3rds - A: 3x10 kb alt arm press, A1: med ball thruster, A2:jump squat
WOD
15min amrap: buy in row 750/600 -8 box jump over, 6 thrusters, 4 burpee bar jump over
Warmup
bike or row for 3min - 3 rds 10 air squat, 5 squat jumps, 5 down dog push ups - alt front lunges down and side lunges back
Skill Work
3x10 A:close grip bench press (55%-65%) A2:kb halo A3: kb Russian swing
Metcon
5 RFT:
9 DL, 7 HC, 5 FSQ, 3BBJO
rx+135/95, rx115/75, sc 95/55, 75/35
Cash Out
100 weighted sit ups 45/25, 25/15
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max clean
Metcon
50-40-30-20-10 Reps For Time
Double-Unders/Sit-Ups -
then Immediately do..
3RFT
5 t2b,
10 hspu
15 oh lunges
10 Clean-and-Jerks (135/95 lbs)
