Warmup
If your early:
Optional on own (prior to group warn-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Group mobility - dynamic
Strength / Skill
Squat Complex front
Front/Back/OH
2x3 front
3x2 back
4x1 OHS
WOD
21-15--9
wb
row
12-9-6
ohs 115/85
ski erg
Modifications
rx+ ohs 135/95OHS
SC ohs try a weight that is slightly uncomfortable
Warmup
If your early:
Optional on own (prior to group warm-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
partner shoulder stretch
partner hamstring
partner junk yard dog
Strength / Skill
Strict press build to 1 rm for today then 5x1 at 90% of todays wod
PARTNER WOD
2 person teams
24 minute amrap
split evenly
24 push press 115/75
24 burpee full extension jump
24 box jumps 24/20
24 T2B
rx+
135/95
box 30/24
strict t2b
modifications
push press - you should be able to complete 6 unbroken
burps
box step up
toes to target or k2e
Warmup
If your early:
Optional on own (prior to group warm-up)
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
coach choice group warm up
Strength / Skill
Clean
8 min emom
increase load
WOD
Run 400
1DL+1HC x 12 135/95
15 hRPush-up
Row 300/250
1DL+1HC x 9 155/105
15 hRPush-up
Row 300/250
1DL+1HC x 6 175/115
15 HRPush-ups
Run 400m
1DL+1HC x 3 195/125
15R Push-up
Strength / Skill
Snatch
8min emom
increase load
WOD
10 Rounds:
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (53/35)
rx+ legless rope climb
defecit hspu
db sn (70/53)
