Yearly Archives: 2019

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,

3x hs hold

Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm

WOD
run 400m
12 s2oh 115/75
15 t2b

run 400m
9 s2oh 135/95
12 t2b

run 400m
6 s2oh 155/115
9 t2b

run 400m
3 s2oh 175/135
6 t2b

Warmup
"bike
stretch - runners, quad, figure four, 10 up rights, wrist
jog 400m
3x5 kips
Strength / Skill
"5 rds
a. front squat 10x 50% and ea rd increase
a1.db press 5ea arm
a2. wb shots 10x
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
5 MINUTE TRANSITION
row
500,400,300,200,100
hspu
5,6,7,8,,9,

Warmup
"bike 2min
forward fold
quad stretch
pigeon hold
30 air squats
jog around
30 push ups"
Strength / Skill
"Press
strict + push + jerk
giant set - increase weight each set.
WOD
"3pp teams -
a1 - row for calories - record total calories
a2. rest
a3. 25 DUs + straight arm kb lunges down 20 russian kb swings run back and tag

Warmup
bike 2min
runners hold
forward fold
pigeon hold
200m jog
couch quad stretch
alt lunges down - burpee broad jump back
alternate side lunges - burpee broad jump back

Strength / Skill
tabata this...
40/20 - alternating
90deg Neg-Hold
ring rows
40/20 - alternating
kip / k2e
kip / t2b
kip / pull-up
kip / ctb

WCG BENCHMARK 1
3 rds:
1min each
max push-up
max box jump
max burpees
rest
record each movement and total each round

Cash Out
tabata 40/20 Alternating
max Weighted BTN extensions
max Weighted Sit-ups