Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold
Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90
WOD
3RFT
30 DUs
20 k2e
10 oh squat
Warmup
coaches choice
Skill Work
12 min EMOM max
Hand Stand Hold
Russian KB swings
KB shoulder press
Metcon
Buy in 1000m row
21 Deadlift 225/155, 185/125, 155/95, 135/75
21 Wall ball 20/14, 14/10, 10/8
15 Hang Clean 155/115, 135/75, 115/65, 85/45
15 Wall ball 20/14, 14/10, 10/8
9 S2OH 135/95, 115/75, 85/45
9 Wall Ball 20/14, 14/10, 10/8
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
3 x 5 scap pull
Skill Work
emom 9min
3x5 front squat (50, 60, 70)
3x5 hang snatch (50%)
3-5 kip
WOD
For Time:
10-1 ladder down
ctb (pull-up, ring row)
squat snatch 95/65, 65/45, 55/30
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10 sec handstand hold
Skill Work
8 rounds e90om
Alternate
3 Shoulder Press
3 Front Squat
use the same weight - keep increasing load each round
Chipper
50 wall balls 20/14, 14/10
40 toes thru ring
30 thrusters 135/95, 115/75, 95/65, 85/55, 75/45, 65/35
20 ring rows
10 walking push ups
