Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight
WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]
Cash Out
2 sides alt burpee ladder 1-10
Warmup
row 15/12 cal or 12/10 cal bike - 3 rds 10 air squat with 2 second pause at bottom 5 jump squat, 5 hrpu - bear crawl, duck walk - high kick - inch worm - butt kick - wod specific mobility - on own
Coach Mike's Madness
Three Team Partners
99 Problems – But You’re Not One of Them
Split Reps Evenly - Only one person works at a time. Move onto next
movement when all 99 reps are completed. The two people that are
resting need to do 10 pushups during each movement once.
99 Cal Row/Bike
99 Burpee Pull-Ups
99 KB Swings (53/44, 44/35, 35/26)
99 Box Jumps (24/20)
99 DB Snatches (50/35, 40/25) (L/R =1)
99 Weighted Sit-ups (45/25)
99 Goblet Squats (53/44, 44/35, 35/26)
99 Dips off Box
99 Cal
Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - 2rds10 air squats 5 squat jump, 5 dog down push up - wod specific mobility w coach
Skill Work
3rds ea. 20/10a: a:handstand hold - b:kb farmer carry - c: ghd back
Metcon
9-15-21 - HSPU + DL 225/155, 185/135,` 155/105, 135/95
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobilty w coach
Skill Work
10 min emom: 1 HC + 1C (add load each min)
Metcon
5 RFT - 5 C&J, 10 T2B, 15 cal row
