WARM UP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps
STRENGTH / SKILL
Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12
BIRTHDAY WOD
CC Bday Wod
CC 42: 42 hspu, 42 box jump, 42 kb 42cal row
FINISHER
3rds 15 situps, 15 dips, 15 push ups
WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms down - 10 static hold air squats - burpee broad jumps back - PVC mobility
STRENGTH / SKILL
Press Complex
12 min on clock - 3x3 strict, 3x3 push, 3x3 jerk
PARTNER WOD
Partner WOD: 2 Athletes
4 rds :
A1 bike for calories
A2 10 hang clean + 5 bbjo + 10 t2b
[A1 bike for calories until A2 completes round].
FINISHER
Ab Series, shoulder mobility
WARM UP
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
STRENGTH / SKILL
Squat Complex From Rack
Front Squat - 3x50%, 3x55%, 2x65%, 2x75%, 1x80%, 1x 90% 1x?%
Back Squat 3x60%, 2x70%, 1x80%, 1x90%, 1x?
OH Squat 3x60%, 3x65, 2x70%, 2x75%, 1x80, 1x90%, 1x?%
METCON
WcG = Weights, Cardio, Gymnastics
power snatch 75/45, pull ups, row 21 - 15 - 9
FINISHER
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause
WARM UP
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
STRENGTH / SKILL
snatch
burgenger warm
rd 1 bar-weight only
rd 2 add weight
then skill transfer
then utilize your learning and complete 7x1 snatches
BENCHMARK
Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
COOL DOWN
AB series and shoulder mobility
