Warmup
2min bike
500/400 row
alt lunges down - high kicks back
duck walk down - broad jumps bacl
2rds - 10 push ups + 20 sit ups
Strength / Skill
Back Squat
a.5x3 50%-80%
b. 3x10 kb rows
PARTNER WOD
2 Rounds each for time
A1 15/12 calorie row
A2 rd1 12 dbl kb thrusters
12 ball slam
-switch-
A1 15/12 calorie row
A2 rd2 24 single kb swings
24 hrpu
-switch-
A1 15/12 calorie row
A2 rd3 12 alt dbl kb snatches
12 ball slam
-switch-
Warmup
bike - 2min
partner warm up:
a1. push ups
a2. alt lunges down - high kicks back
a1. stationary alt side lunges
a2. bear crawl down - alt side to side lunges back
Skill/Progression
partner tabatas
8rds 20/10
alternating amap
dips - ring, box
hollow hold kips
PARTNER WOD
eighty eight
80 wb sit-ups (together)
80 wb shots
80 kb swings
80 kb goblets
80 push ups
80 dips
80 box jumps
80 burpees
Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10
WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over
Warmup
bike 2 min
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
3 rds - 10 air squats, 10 sec hshold, 10 push ups
Strength / Skill
Bench
10x50%
10x50%
8x60%x
6x70%
4x80% +2
WOD
21-15-9
Hang Snatch 96/65
T2B
2 min transition
Annie
50,40,30,20,10
DUs
sit-ups
