Warmup
2 min jog - 1 min out / 1 min back
runners stretch, 10 urights, 5 boot strappers- https://www.youtube.com/watch?v=RLwTWyKQBms
10 alt lunges + 10 air squats + 10 squat jumps
Home Wod
8 min amrap
buy in 10 burpees (full extension)
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then, 10 min run - 5 min out/5min back
4RFT
200m run
30 sec hsHOLD - https://www.youtube.com/watch?v=LwnOCipO4QY
30 sec squat hold - https://www.youtube.com/watch?v=1rIxbdd13S8
Wait 2 mins and
100 ab crunchs
https://www.youtube.com/watch?v=_YVhhXc2pSY
Skill Work
A.Push Press or Jerk
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
B. Front Squat
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
*= try and get an extra rep of two
Benchmarks 20 min time cap
ANNIE 10 min cap for annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
rest 2min
GRACE
For Time:
30 Clean and Jerks (#135)
Skill Work
A.Back Squat
warm up with empty bar x 20
5reps for each %
40%,50%,60%
WOD
5RFT
25 sit ups 45/25
20 row
15 bench press (60% of today 1rm)
