Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - 2rds10 air squats 5 squat jump, 5 dog down push up - wod specific mobility w coach
Skill Work
3rds ea. 20/10a: a:handstand hold - b:kb farmer carry - c: ghd back
Metcon
9-15-21 - HSPU + DL 225/155, 185/135,` 155/105, 135/95
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobilty w coach
Skill Work
10 min emom: 1 HC + 1C (add load each min)
Metcon
5 RFT - 5 C&J, 10 T2B, 15 cal row
Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach
Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
proper weight selection important - coach will recommend
10 minute time cap
Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach
Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball
box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8
