Yearly Archives: 2017

row 600/400m -
then, 5 air squats, alt front lunges to the rig, full extension on the rig for 10 2sec scap holds,
then, 5 squat jumps, bear crawl back and repeat.

partner ghd - 2sets x 10ea - see 'link' for instruction

https://www.youtube.com/watch?v=Lsq7ztSjIYA

Partner WOD:
BUY-IN - 400 meters 2 arm KB farmers carry [each partner carries 1/2 the distance] 53/35

Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk

BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]

5 min on stretching IT band a must!

Jog/walk 200m - 3rds: 10PVC air squat 10 PVC pass thrus, 10 PVC Hsn - fast turnover

6wk skill/strength training:
wk3 of 6:
SNATCH- 4x6 at 70% of max

3RFT:
5 SqClean, 10 CTB, 15 HSPU -
rest 3min
then, 20 OHS, 30cal row

rx+155/105, rx 135/95, m+, sc 115/75, 95/65

remaining time stretch/roll and/or spend a few minutes (literally) 1 goal progression practice

run 400m - 3rds 10 sump air squats, 5 down dog push ups, 10 jump squats - bear crawl, broad jumps PVC mobility

Branch-burg Partner wod - 18min amrap - 26 S2OH - 34 burpees over bar - 26 front squats - 34 burpees over bar - 26 deadlifts - 34 burpees over bar - rx 145/95

20 monday amrap
cindy

Morgan's bday cash out - 23 hspu - 23'hand stand walk - 23 hspu (scale to push - ups and bear crawls)