Warmup
Coach plans warm up based on skill/wod
Skill Work
10 min EMOM
Power Clean
min1-3: 3 x 50%,55%,60%
min 4-6: 2 x 65%,70%,75%
min 7-10 1 x 80%, 85%, 90%
WOD
Buy In: 60 Wall Balls 20/14
Directly into:
5 RFT:
9 CTBs
6 Power Cleans 155/105
3 Burpee Bar Jump Over
Cash Out: 60 DUs
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Skill/Stamina
HS Walk / HSPU / HS Hold Practice:
Complete 4 rounds, with a 1 min rest after each round:
Choose an option, or combine 2 options:
200m run + 50’ HS Walk
200m run + 3-5 Strict HSPUs
200m run + 3-5 Deficit HSPUs
200m run + 7 second HS Hold, rest 10 seconds, + 5 second HS Hold
(Try Free Standing HS Holds first)
* if rain than 1mn bike or row
WOD
5 RFT
6 HSPUs
9 Dead Lifts 225/155
12 Bike alt Row 250/200
15 weighted sit ups 45/25
Warmup
Coach plans warm up based on skill/wod
Skill/Stamina
Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
Put the bar down
Directly into:
Power Snatch
-Increase Weight each round
WOD
5 RFT:
12/9 Cal Bike
6 Power Snatch 135/95
3 Bar MUs
Warmup
bike 12/10
hami stretch, quad stretch, butterfly, uprights, wrtist mobility
4 rds 5 airsquats, 1hshold+1hspuStrict+ 1 hspyKip
Strength / Skill
20 minutes to set up, complete and break down
7 x 1+1
push press + split jerk
(start very lite and add weight each rd)
then,
7x1
(start very lite and add weight each rd)
WOD
15 min AMRAP
1 rope climb
3 ohs 115/85
6 hspu
12/9 cal row
