Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]
Monday 10.2.17
Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar
Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl
Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45
Cash Out
Coaches Choice
Friday 9.15.17
Warmup
400m jog, bear crawl down and back, inch worm, pvc pass thrus/mobility coach led mobility
Skill Work
Gymnastics skill work - hand stand push up progression - Muscle ups etc
WOD
3RFT - bear complex + 400m run
Cash Out
coaches choice
Thursday 9.14.17
Warmup
get loose - at 5min after jog 400m - alt walking lunges, high kicks, duck walks, butt kicks, crab walks, jumping jacks - meet in middle for coach led mobility
Skill Work
Clean Pull - 3x4 90%,100%,110% 5min emom clean - 1HPC + 1HC (increase # each min)
WOD
ladder 1-10 DL + 10-1 hspu
Cash Out
4min tabata 20/10 - jump (DU/Single)