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 and Sit-Ups
then
3 Cycles, For Time:
5 pull-ups, 10 pushups, 15 air squats
10 Clean-and-Jerks (135/95 lbs)
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 DL
Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
partner hang snatch: 8 min emom alt 4 hang snatch ea at top of minute
PARTNER WOD
"2 person Partner wod:
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep front squat
WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."
