Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach
Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
proper weight selection important - coach will recommend
10 minute time cap
Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach
Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball
box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8
Warmup
row- 500m- 3 rounds- 10 air squats, bear crawl down, 5 jump squats, crab walk back
PARTNER WOD
2 Person Wod :
1000 m buy-in
100 SDHU
100 partner wall ball sit-ups
100 Wall balls
100 push press
100 push ups
every 5 mins 5 Burpees together
Warmup
buy-in 12/10 cal bike
duck walk down- high kick back
inch worm down - butt kick back
front lunges down - side lunges back
15 air squat - 10 squat jump - 5 burpee clap
wod specific mobility w coach
Strength / Skill
a: Back squat 7x1
b: heavy snatch grip pulls (pause and explode 2+2) 90%, 100%, 110%
- wait for coaches' instruction
WOD
5RFT:
1rd = Hang Power Snatch, Power Snatch + OHS, Hang Snatch, Snatch + OHS
(must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'RD" you have 1 minute before you can start next "rd"
