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 of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today
Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today
WOD
buy in run 400
5rft
5 Clean and Jerk 135/105
5 T2B
buy out run 400
RX+ 175/125
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
BENCH
20 push ups
10 empty barbell
build a few sets to 70%
3x3 ahap
PARTNER WOD
6min amraps 2 person team sprints
10/8 row
10 wall balls
2 min transition
8/6 ski erg
10 ring rows
2 min transition
6/4 bike
10 box jumps
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)
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 - BACK or Front
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
5x3 Sn Grip Deadlift + Sn Pull (110% of 1rm snatch)
WOD
buy in run 400
5rft
5 Snatches 105/75
5 OHS
5 hspu
buy out run 400
RX+ 135/95 - defecit hspu (45/25)
RX++ 155/105 defecit hspu (2-45s/45)
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)
Warmup
Aerobic Jog 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 of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today
Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today
Metcon
4RFT
200 Run
12-9-6-3
Power Clean
5 Lateral Burpee Bar Jump Overs
add weight each rd
RX:
115/85
135/105
155/115
175/135
RX+:
add 20lbs
RX++:
add 40lbs
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)
