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
PARTNER WOD
Partner wod - split evenly
400m run
50 pull ups
100 pushups
150 air squats
400m run
then,
Partner Chipper
60 wb
50 row
40 s2oh 95/65
30 ring row
40 s2oh 95/65
50 row
60 wb
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 70%
then, 3x3 @ 70%-85%
Metcon
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps 24/20
12 Back Squats 95/65
16 Knees-to-Elbows
20 calorie Assault Air Bike
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:
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 3x3 at 80%
Station:
Empy Barbell or Lite Weight
10 muscle Clean
10 strict Press
Warm up 1 Clean + 1 Jerk to WOD starting weight
Metcon
For time
21 cal Row
15 T2B
9 Clean & Jerk 135/105
15 cal Row
9 T2B
6 CLean & Jerk 145/115
9 cal Row
6 T2B
3 Clean & Jerk 155/125
Scaled/Master -<20lbs RX+.20lbs RX++ 40lbs
Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
SQUAT - front or back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
Overhead Squat
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today
Metcon
4rft
200m run
12-9-6-3
Hang Squat Snatch
25DUs
add weight each rd
RX:
95/65
105/75
115/85
125/95
RX+:
add 20lbs
RX++:
add 40lbs
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)"
