Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk
PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55
Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work
Skill Work
Hand Stand progression - hold, walk
Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
Cash Out
4 min tabata 20/10 - bar L hold
Warmup
400m jog,
3rds 10 air squats, 5 jump squats, 5 down dog push ups
wod specific mobility work w coach
Skill/Progression
8 min emom:
3 Deadlift (55%-65%) [do not let barbell go / lat engagement]
3 burpee bar jump over
Metcon
4RFT:
Row 500/400 m
5 Squat Clean
10 Jump Squat
15 HRPU"
rx 155/95
sc, 115/65
other - 95/55/ 85/45, 75/35
PARTNER WOD
3 Person Wod 150’s
Karen Buy-In 150 Wall Balls
A – Chips at Wall Balls
B – 20 Push-Ups
C – 20 Sit-ups
Run 400 Meters Together
Pull-ups 150
A – Chips at Pull-Ups
B – 20 Air Squats
C – 20 V-Situps
Run 200 Meter Together
150 Push Press 95/65 85/55 75/45 65/35
A – Chips at Push Press
B – 20 Ball Slams
C – 20 Frog Jumps
Run 200 Meter Together
150 Calorie Row
A – Chips at Calories
B – 20 Box Jumps
C – 20 KB Swings
Run 400 Together
15 Bear Complex – Split evenly 95/65 85/55 75/45 65/35
