Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
"3x10 GHD
3x10 Bulgarian Split Squat
3x10 Back squats [build to 70% 3x5]"
WOD
"5 RFT
10 db back squats 50/35
10 db press 50/35
25 DUs"
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
empty bar
5 jefferson
5 rdl
5dl
Strength / Skill
DL
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
10rft
10 alt db snatch 50/35
5 box jumps 30/24
1 rope climb
Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d.
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - sprint back
Warmup
"2pp teams suicide race
10 min amrap
WOD
"2pp Partner Chipper
every 3 min 2 wall walks each
50 burpee box jump over
50 DL 185/125
50 bur pee no jump full extension
50 Power Clean 155/105
50 cal row
50 S2OH 135/85
Warmup
Bike 2 min
Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock
Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges
WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips
