Warmup
2min Bike runner stretch forward fold pigeon stretch butterfly jog 400 alt lunges down - high kicks back wrist clock mobility 3rds of 10 modified push-ups (elbows back and tight) + bear crawl to wall + hshold
Strength / Skill
Bench Press (deduct 10% off PR to calculate %)
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax (2x)
then,
db shouldler press + HS negative pause at 90deg
3rds x 5 reps
WOD
16min time cap amrap
30 hrpu
10 bench 135/95
25/21 Row
20 hspu
10 press 155/115
25/21 Row
Warmup
bike
forward fold
pigion hold
alt lungers down - jog back
alternate side lunges - jog back
Strength / Skill
10 min emom
deadlift
1-3 3x
4-6 2x
7-10 1x
WOD
15 min amrap
10 s2oh 115/75
15 ball slam 40/30
20 wall ball 20/14
25 row
Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold
2 sets of single arm db press 10 ea (very light weight)
Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier
Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run
rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125
Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold
Strength / Skill
partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD
3rds:
30 cal row
30 kb swing
30 push ups
2rds:
20 cal row
20 dips
20 hspu
1rd:
100 DUs
10 walk walk
