Skill Work
6 min press complex
1 strict + 1 push + 1 jerk
1 strict + 1 push + 1 jerk
WOD
Ladder
1-10 hspu
10-1 wb
+
1-10 goblet squat
10-1 kb swing
1-10 hspu
10-1 wb
+
1-10 goblet squat
10-1 kb swing
Wednesday 3.28.18
Warmup
0-3
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Skill Work
bar muscle up progression
PARTNER WOD
2 person partner
25min
Row for max calories
5 BMU
10 Box Jump
15 hrpu
25min
Row for max calories
5 BMU
10 Box Jump
15 hrpu
a row
b complets circuit
switch
record number of rds and total calories
Tuesday 3.27.18
Warmup
0-3 warm-up
bike or row
bike or row
4-10
10
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x5 Deadlift EMOM for 6 min
build to 3rd set of 70%
build to 3rd set of 70%
WOD
4RFT
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45
Monday 3.26.18
Warmup
0-3 warm up
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
PVC mobility
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
PVC mobility
Skill Work
6x5 Front Squat EMOM
for 6 Mintues
build to 3rd set @ 70% 1rm
for 6 Mintues
build to 3rd set @ 70% 1rm
WcG Benchmark
SNATCH/DU
75 Power Snatch for time
at top of every minute perform 20DU
at top of every minute perform 20DU