Warmup
"bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility "
Wod Prep
empty bar
3 front squat, 3 push press, 1 burpee bar jump over
add lite weight
2 front squat, 2 push press, 1 burpee bar jump over
WOD
"AMRAP 20 minutes of:
20 calories ROW
10 burpees, jumping over the barbell
5 Thrusters
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"
warm up
see board
skill
6min emom
1 hang power snatch + 1 power snatch + 2 OH squat 55-65%
WOD
4RFT
9 OH squat 95/65
15 box jump 24/20
21 kb swing 53/35
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"
PARTNER WOD
2ppl partner
5 RFT ea.
a1: 20 cal row
a2: 5 s2oh, 10 ball slam, 15, weighted sit ups
s2oh-155/95, 135/85, 115/75, 95/65, 85/55, 75/45
ball slam- 40/30, 30/20, 20/10
w sit-ups- 45/25, 25/15
Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility
Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps
WOD
3rft
30 cal bike
20 burpee box jump
10 hspu
