Warmup
Coaches choice Warm up and Post Wod Cool Down
Strength / Skill
3 rounds of:
7 Front Squats +
13 Back Squats
rd1 45%
rd2 55%
rd3 65%
Same weight - go immediately from front squat to back squat
WOD
For Time:
2 rounds of:
11 Power Cleans 155/105
22 Wall Balls 20/14
—Then directly into…
2 rounds of:
9 Shoulder to Overhead 155/105
18 Wall Balls 20/14
—Then directly into…
2 rounds of:
7 Squat Cleans 155/105
70 DUs
Skill Work
deadlift
2x8@40%
2x6@50%
2x4@70%
Benchmark
1,000 METER ROW
1,000 meter row for time
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
3min transition
Warmup
"bike 12/10
runners stretch
alt lunges down + high kicks back
alt side lunges down + high knees back
row 400/300m
10 air squats + 10 squat jumps
10 air split jerk
Strength / Skill
1 STRICT PRESS + 1 JERK
10 min emom
1 Strict Press + 1 Jerk
start light and increase load each min
WOD
C&J _ HSPU - WB - RUN
15 min amrap
5 C&J
10 hspu
15 wb
200m run
Cool Down
POST WOD STRETCH
"Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg
Warmup
bike 12/10
wrist mobility
runners stretch - pule
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights + 10 air squats + 10 jump squats
Strength / Skill
a. Front Squat
5x40%
3x 50%
1x ^0%, 70%, 80%
(min wod weight)
b. Strict Press
work to 1rm then,
Push Press 3x3
(wod weight)
WOD
5 RFT
15-12-9-6-3
Thrusters
Pull Ups
rd1 75/45
rd2 95/65
rd3 115/85
rd4 135/105
rd5 155/125
Cool Down
Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg
