Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach
Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3
PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch
Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
Skill Work
press complex - back, front OH
WOD
5 Minute AMRAP:
30 Shoulder To Overhead Max Toes Through Rings
STO Weights: 35-39: 155/93 40-44: 135/83 45-49: 115/73 50+ : 95/63
Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight
WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]
Cash Out
2 sides alt burpee ladder 1-10
Warmup
row 15/12 cal or 12/10 cal bike - 3 rds 10 air squat with 2 second pause at bottom 5 jump squat, 5 hrpu - bear crawl, duck walk - high kick - inch worm - butt kick - wod specific mobility - on own
Coach Mike's Madness
Three Team Partners
99 Problems – But You’re Not One of Them
Split Reps Evenly - Only one person works at a time. Move onto next
movement when all 99 reps are completed. The two people that are
resting need to do 10 pushups during each movement once.
99 Cal Row/Bike
99 Burpee Pull-Ups
99 KB Swings (53/44, 44/35, 35/26)
99 Box Jumps (24/20)
99 DB Snatches (50/35, 40/25) (L/R =1)
99 Weighted Sit-ups (45/25)
99 Goblet Squats (53/44, 44/35, 35/26)
99 Dips off Box
99 Cal
