Warmup
"bike 2 min
runners stretch
wrist mobility
inch worm down - jog back
bear crawl down - jog back
bear crawl down - jog back
hshold / scap hold
100 DUs/150 singles
Skill Work
"tabata
4rds 20/10 hspu (strict or kip or hold)
4rds 20/10 kip
WOD
"Partner
Rowing toward 10 min and total calories (split time evenly)
5 Rds 12 DL-9HC-6S2OH 135/95
100 interlocking WB sit-ups 20/14
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 body weight
Strength / Skill
5mi emom Pausing Split Jerk 5 sets of 2
50%, 60%, 65% x3
2 second pause in dip and catch
C&J 5min emom increasing load from prior
2 min transition
Front Squat from rack 5 emom building in load
WOD
21-15-9 for time
KB swing (no tea cup! bottom of kb to sky) 53/35
Box Jump Overs 24/20
Front Squats 135/95
Warmup
bike 2 min
wrist mobility
10 modified srict push ups
alt lunges down - high kcicks back
ape walk down - open/close gate back
empty bar pre-wod warm-up:
muscle cleans
hang cleans
front squat
hsc
Strength / Skill
CLEANS
10 emom
1-3 3 hpc,
4-6 2 hsc
7-10 sc
increase load each rd
WOD
5min amrap
10 db snatch 50/35
10 t2b/pull up
1min transition
5 min amrap
10 dl 225/155
10 strict push up
1 min transition
5 min amrap
20 du (50s)
20 sit ups
Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x
3x 10 GHD
back mobility - laying side to side, cobra to child pose
WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65
