Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press Complex
empty barbell strict press x10
5 sets of 1 strict + 1 push + 1 jerk
(build to maxload of your strict press)
5x1 Jerks
WOD
for time:
run 200m
12 s2oh 115/85
3 t2b
1 rope climb
run 200m
9 s2oh 135/95
6 t2b
1 rope climb
run 200m
6 s2oh 155/105
9 t2b
1 rope climb
run 200m
3 s2oh 175/115
12 t2b
1 rope climb
Saturday Partner WOD
Teams of 3
300 m run - together
150 DU - split evenly
150 Pull-ups - split
300 m run - together
150 DU - split
150 Push ups - split
300 m run - together
150 DU - split
150 Air squats - split
Strength / Skill
Front Squats
5x3 build
Push Press
5x3 build
WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (115/85
RX + 135/105
RX++ 155/125
Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
5X BTN snatch balance (2"",4"",6""down)
WOD
For Time
Ladder Down
A: 10-1 - OHS 115/75
B: 10-6 -1 rope climb
5-1 - 200m run
