Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Bench
4x10 @ 70%
WOD
16 Minute AMRAP
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU
Saturday 2 pp Partner WOD
Start with - 400m Run - together
Split evenly YGIG:
5 rds
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
20 Cal Row
4rds
10 Hang Clean (115/85) Rx+ (155/105)
10 Pull ups Rx+ CTB
20 Cal Row
3rds
10 Front Squat (115/85) Rx+ (155/105)
10 Ball Slam 40/30
20 Cal Row
2rds
10 S2OH (115/85) Rx+ (155/105)
10 Burppe full extension (no jump necc)
20 Cal Row
1 rd
10 Thrusters (115/85) Rx+ 155/105)
4 rope climb Rx (legless)
4 wall walk
Finish With: 400m Run - together
Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
BENCH
10 push ups
build a few sets to 80%
hen, 1x3 at 80%, 1x1at 90% 1x1@max
WOD
16 minute AMRAP
1 Rope Climb
200m run
5 Hang Snatch 125/95
5 OHS 125/95
10 ERG
10 DB Bench Press 50/35
rX+ 155/115
rx++ 185/135
Warmup
5-7MIn
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
20-25 min
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
Station:
Empy Barbell or Lite Weight
10 muscle Clean
Warm up to wod weight
WcG Benchmark
20 min cap
Death by PC
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
