Yearly Archives: 2019

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk

EMPTY BARBELL:
3x hang pull, 3x hang pull + elbows high and outside, 3x high hang pull, elbows high and outside, strong turnover.
squat balance to 2"", 4"", 6"" past parallel

Strength / Skill
Snatch Complex: - 8min EMOM

Odd: 1 Power Snatch + 2 OHS; Drop the bar, then 1 Squat Snatch
Even: Rest and add weight
Start lite and build with control

WOD
Teams of 2

6 rds (each)
22 Wall Balls (20/14)
16 T2B
6 Squat Snatch (115/75)

* You Go, I Go *

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)

WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
3rds
25' hswalk (bear crawl)
5 ghd back etc
3 strict pull ups
rest 30sec and repeat

WOD
Chip it down and up

50 Dus
40 Toes to Bar
30 Dead Lifts 225/155
20 Deficit Hspu
10 Bar facing BBJO
20 Hspu
30 Dead Lifts 225/155
40 K2E
50 Dus

Strength / Skill
10 min emom
Low Hang Clean + Jerk
partners alternate singles within the min
start light weight and increase to WOD weight or slightly beyond

PARTNER WOD
Teams of 2
1500/1200m Row
75 Syncro Push Ups
50 Power Clean and Jerks (135/95)