WARMUP
200M jog, bear crawl, inch worm, crab walk, high kicks, butt kicks
SKILL WORK
SNATCH: 3x4 90%,100%,110% snatch grip deadlift -
WOD
10min amrap:
1 snatch + 2 OH squat - run 200m,
add 1 snatchand 2 oh squat each rd
Saturday 9.9.17
WARMUP
posted on whiteboard
PARTNER WOD
2 Partners: only one works at a time. split evenly
IN 2000m row
100 KB / DB snathes
100 burpee plate jump
100 box jumps
100 HSPU
100 K2E
100 partner wall ball sit-ups
OUT 2000 row
Friday 9.8.17
WARMUP
posted on the whiteboard
STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back
METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25
CASH OUT
rower pike / bridge
Tuesday 9.5.17
WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches
SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised
METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees