WARMUP
on own Jog 400 and then get loose... foam roll, mobility - coach led
BENCHMARK
TREVOR
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
CASH OUT
1 Mile Run
WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch
PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run
you must complete 5 rope climbs each before the end of the wod
WARMUP
run 500, bear crawl, crab walk, inch worm, mobility worl
STRENGTH / SKILL
12 min of working on weakness - snatch
METCON
12 min amrap 4 PC + 7, hspu, 4 PC, + 7K2E
CASH OUT
coach choice
WARM UP
400m jog, mobilty work. coach lead stretched
SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps
METCON
21-15-9 OHS, bbjo, 400m run
CASH OUT
Coaches choice
