Warmup
2min of bike or row, 20 air squats, 10 squat jumps, bear crawl down and back, crab walk down and back, pvc wod specific mobility w coach
Skill Work
A: snatch progression
B: 6 EMOM alt partner hang snatches [4ea]
PARTNER WOD
partner chipper - 200 du, 60 ball slam, 50 t2b, 40 hspu, 30 burpee box jump, 20 wall walks, 10 rope climb - 200 du
Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
Skill Work
3x10
A: med ball clean
A2: db row
A3: tricep kick back
Metcon
for time:18-15-12-9 - row, kb swing, wall ball
Warmup
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, 10 alt lunges (R+L=2), 10 side lunges (R+L=2), 5 downward dog pushups
PVC Mobility
Skill Work:
A: 3x10 box front squats front squats 60%-70%
A1: 3x10 russian KB swing
A2: 3x10 arnold db press
Metcon
10 min amrap -
1 HPC -
1 FS
1 S2OH
bar jump over
after each rd add 1rep each
Warmup
3min of warm up - you pick - jog 400m, row or bike
2 rds: 15 air squats, 10 squat jumps, 5 down down push ups
1 rd: crab walk down to rig, hanging scap hold - high kicks back
wod specific mobility w coach
2 ppl PARTNER CHIPPER
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run
