Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
empty bar 1 sn shrug + 5 hang muscle snatch + 3 ohs pause
snatch balance
WOD
6 min amrap
3 Snatch 115/85rx+ 135/105
9 box jumps 24/20 rx+30/24
2 min transition
6 min amrap
3 OHS 115/85 rx+ 135/105
6 HSPU rx+ deficit
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)
Prep Work
pre-wod warm up 10 min
2rds of 5 muscle clean + 5 jerk
then, 3-4 sets of 1 C&J building to wod weight
PARTNER WOD
teams of 2
YGIG
30 RFT (split)
3 C&J 135/95
3 bar facing burpees
RX+ 155/105
RX++ 185/125
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)
WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups
RX+
DL 225/155
300/250
20 GHD
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A Front Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
Metcon
12 min amrap
12 WB
10 erg (ski or row)
5 HSPU
1 ROPE
