Blog

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Squat Pauses
From Rack:
5sets x 3reps Front Squat (1 second pause)
From Station:
1 HC+1 FS+Jerk
build to wod weight

Metcon
5RFT
200m run
1x rope climb
3x 1 deadlift + 1 powerclean + Hang Clean + 1 Jerk
155/115
rx+185/125
rx++ 225/135

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

WcG Benchmark
16 min EMOMs

A: Death by Row
start with 5 or 3 calories . add 1 cal each minute until you cant complete an entire set then start over at the top of the minute

B: Alternating
Odd: 3 Pull UPs + 6 HSPU + 9 Air Squat
Even: 6 K2E + 9 Push Ups + 12 Sit ups

Saturday Partner WOD
2 person teams

Holleyman and Karen with a Twist

30 rds of Holleyman split into 3 groups of 10rds split by 2 athletes (5rds each YGIG each rd)
You will alternate Ski - Bike - Rower with each group

Group 1:
10 rds split (5rds each)
7 Cal Row each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean 225/155 or 90% of your 1RM (+or-)
After 10 rds each Athlete performs 2 rope climbs

Group 2:
10 rds split (5rds each)
7 Cal SKI each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

Group 3:
10 rds split (5rds each)
7 Cal Bike each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

FINAL GROUP
Partner Karen - 150wall balls - split however youd like

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
10 rds
1Front Squat + 2Back Squat
keep building load

WOD
3 rds
12/10 cal Bike (RX+ 15/12)
5 Burpees Box Jump (RX+ 30/24)
10 Ring Rows (RX+ feet box your box tp parallel)