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
10 emom
OHS
min 1-4 3x
min 5-7 2x
min8-10 1x
WOD
Buy-In 100 DUs
21-15-9
Overhead barbell lunges (50%-60% of today's 1rm)
KB Swing
Buy-Out 1,000 m Row
Warmup
"bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
5 jefferson
5 good morning
3 high hang snatch pull +
3 mid hang snatch pull +
3 low hang snatch pull +
3 bergener snatch balance
Skill Work
6 min emom
1 hang power snatch + 1 hang snatch + 1 snatch (50-70%)
WOD
5RFT
1 Rope Climb
20 DB snatches L+R=2
10 Pull up
Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
Strength / Skill
1, 5x3 front squat
2a 3x10 Med ball clean
2b. 3x10 laying kb t2b progression
WOD
21-15-9
C&J 135/95
t2b
Warmup
bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
Mobility / Skill
3 rds
5 GHD back
5 db row
10 deep squat jumps
WOD
Christine
Coaches Choice
