Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility
Strength / Skill
12 min Bench Press to establish 1rep max
Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees
PARTNER WOD
"3 Person Teams
McGhee and Holleymam
McGhee 30 Min AMRAP (275RX)
5 Deadlifts (225/155 185/135 165/115 135/95)
12 Push Ups
9 Box Jumps
Partner A – Completes Full Round of 3 movements
Partner B – Bike for Calories
Partner C – Rest
3 minute Rest
Holleymam 30RFT (225/155RX)
5 Wall Balls
3 HSPU
1 Power Clean (185/135 165/115 135/95 105/75)
Partners Split however they want. Just need to complete 30 rounds.
Run 400 Together
Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility
Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ
Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry
Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness
Skill Work
12 min back squat to establish heavy singles
Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18
