Yearly Archives: 2017

WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump

PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,

100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold

WARM UP
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch 5 jump squats

STRENGTH / SKILL
burg warm up as group -
10 min emom: 1 HS, 1 S + 2 OHSQ

METCON
5 RFT:
5 BTN Sn Grip Push Jerk, 10 T2B, 100m kb farmer carry
135/95, 115/75, 95/55, 75/35

WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats

STRENGTH / SKILL
10 min back squat to establish heavy singles

METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18

COOL DOWN
foam roll

WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.

STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3

METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55