Yearly Archives: 2020

Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...

Skill Work
A.Clean
3x1
75%,85%,95%*

B. Jerk (from Rack)
3x1
75%,85%,95%*

* try to get an extra rep or two

WOD
5RFT

Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up

Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up

Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up

RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up

Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up

Skill Work
A.Back Squat
3x1
75%,85%,95%*
* try to get an extra rep or two

B. Over Head Squat
5x1
a few warm ups and add load each rep

WOD
4RFT
10 Overhead Squats (115/75)
10 Handstand Push-Ups
10 Box Jumps (24/20 in)

RX+ 135/95

Skill Work
A. Bench
3x1
75%,85%,95%*
* try to get an extra rep or two

PARTNER WOD
Teams of 3
4 rds each (12 rds total) for time - 20 min cap

A1 ROW 250/200
A2 10 kb swing + 10 Ball Slam + 10 DB SN (alt arm) + 10 box dips
A3 Asault bike 12/9

Warmup
Bike 1 min
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inchworm + 1/2 bear crawl + High kicks BACK

Grab EMPTY Bar and WARM UP for skill

Strength / Skill
A. Dead Lift
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
B. Snatch
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep

* try to get an extra rep or two

WOD
3 RFT
6 Thruster (135/95)
12 Deadlift
6 Bar Facing Burpee OTB
12 T2B
50 Double Unders

RX+ (165/115)"