Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Skill Work
Bench 5x3
WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row
Warmup
3 min warm up on Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean
Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)
WOD
4RFT
35 DU
25 weighted sit ups
15 cal row
Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press
Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips
Coaches Choice Finisher
