Warmup
12/10 cal bike
down: 10 air squat - duck walk
back: 5 squat jump - high kick
down: 10 air squat - inch worm
back: 5 burpees - butt kicks
down: 10 air squat - broad jump
center: wod specific mobility w coach
Skill Work
10min emom
1-3 Cleans adding weight at your pace
Metcon
For Time:
Buy-in: Row 30/25
Ladder up 1-10 DL 225/155, 185/125, 155/95, 135/75
Ladder down 10-1 WB
Buy out: Bike 40/35
Warmup
On Own: 3mim warm up - either run 400, bike or row
As Group: line in a group of three - follow up other down to rig and back
15 air squats then turkey walks (same as duck) - butt kicks back
15 air squats then, turkey walks - high kicks back
As Group: floor mobility - wrist - clockwork, hamstrings
HOLIDAY
3 person Partner WOD - TURKEY WOD - gobble gobble
Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach
Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3
PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch
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
press complex - back, front OH
WOD
5 Minute AMRAP:
30 Shoulder To Overhead Max Toes Through Rings
STO Weights: 35-39: 155/93 40-44: 135/83 45-49: 115/73 50+ : 95/63
