Warmup
bike 2 min
runner stretch
wrist mobility
10 close grip push ups
bear crawl down - high kicks back
alt lunges down- high kicks down open
Strength / Skill
Sn Grip Back squat
6min emom 10x50, 3x60, 2x70, 1x80, 1x90, 1x-today max
OHS
6 min emom 3x50, 2x60, 1x70, 1x80, 1x90, 1x max
Metcon
9 OHS 95/65
21 t2b
50 DUs
15 OHS 95/65
15 t2b
50 DUs
21 OHS 95/65
9 t2b
50 DUs
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold
Skill Work
"3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl
rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl
rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
WOD
"2pp Partner Chipper
every 3 min 2 wall walk each
3RFT
50 burpee box jump over
50 k2e
50 wall ball
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks no load
Strength / Skill
Snatch
coach led warm-up
10 emom
1 power + 1 hang
increase load each round
WOD
3rds
3 strict pullups
6 strict push ups
9 kb swing 53/35
12 air squats
15 sit ups
then,
3rds
1 min bike or row
3 power cleans + 3 front squats + 3 push jerk
1 min bike or row
3 hang snatch + 3 back squat + 3 power snatch
115/75
Warmup
bike 2 min
runner stretch
wrist mobility
high kicks down
open / close gate back
3rds:
5 air squat with 2 second hold at bottom
5 push ups with elbows close and back
Just because...
Roxanne then Sally
Dan's fault!
Birthday WOD
Danny Boy
Chipper 63
60 row
60 wb
60 push up
3 rope climb
