About: Bill Colavito

Warmup
bike 2min

stretching:
a. alt runners stretch
b. 3x forward fold
c. butterfly stretch
d. wrist clock mobility
e. 3rds of 5 pushup + hshold 10sec + 5 air squat pause

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - open/close gate

Skill Work
Gymnastic movements review
coach led: tabata 20/10
5rds hollow/arch up wPVC
5x kip
5rds pull-up/ctb
5rds k2e/t2b

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Warmup
Row FISH GAME 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:

200m Row
10 Power clean 135/105

400m Row
8 Power clean 155/125

600m Row
6 Power clean 175/145

800m Row
4 Power clean 195/165

1000m Row
2 Power clean 215/185

Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. duck walk - burpee broad jump

Skill Work
10 min amrap
12/10 cal bike
25' hs walk / 50' bear crawl
1 rope climb

WOD
for time
25-20-15-10-5:
Bar Jump Overs (24?/20?)
Wallballs (20/14)

Directly Into…

5-10-15-20-25:
s2oh (135/105)
Toes to Bar

Warmup
"bike 2min
Partner A performs static while parter b perfoms dynamic:
a. runners stretch
b. alt lunges down + job back

a. forward fold
b. alt side lunges down + jog back

a. wrist clock work
b. Bear Crawl down + jog back

Skill Work
Tabata 20/10
9rds
kip
k2e
t2b

1 min transition

9rds
hshold
strict hspu
kip hspu

WOD
For time - 2ppl
spilt evenly
50 wb
40 kb
30 bike
20 burpees
10 wall walk
20 burpees
30 row
40 kb
50 wb