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Thursday 12.1.16Wednesday 8.10.16WEDNESDAY 7.20.16

Thursday 12.1.16

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WARMUP

3rds
10 lunge twists
5 inch worms
10 high kicks
5 squat jumps

Group RED LINE - static stretching & mobiltiy

SKILL WORK

Snatch
15 minute time cap
warm up with Bergenger (on board)
Then...
7x1 snatches adding weight each time building to near 1 rep max
then, remove weight to approx 60-70% and perform a few snatches

METCON

snatch metcom

Wednesday 8.10.16

sat 8.6.16

WARMUP

Get Loose

Partner Warm up:
3 rds each
12/10 cal ROW
10 KB 35/26
20 wall ball sit ups 14/10

CHIPPER

Partner Chipper
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

WEDNESDAY 7.20.16

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WARMUP

RED LINE Mobility / Stretch

PARTNER WOD

Partner WOD 2 Person
800m Partner Relay - 200m tag/repeat

3 RDS 21-15-9
K2E
Ball Slam 30/20, 20/10
Box Jump 24/20, 20/12

2 RDS 15-9-6
Power Clean 135/95, 115/75, 95/65, 75/45
Front Squat - same as above

1 RD 9-6-3
Snatch 95/65, 85/55, 75/45, 65/45

COOL DOWN

mobility