Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row
rX+ 275/185, defecit Hspu 45/25
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
15 MInutes on the clock
A: 3 rds of 5 muscle snatch + 3 Back Squats
reset then:
1 snatch balance to 2 OHS
empty barbell - light weight
B: 1 Snatch + 2 OHS (get a few sets in of wod weight
PARTNER WOD
3 6 min amrap sprints
2person teams
5 Snatch 95/65
6/4 bike
2 min transition
5 Back Squat 95/65
8/6 Row
2 min transition
5 OHS 95/65
6/4 Ski erg
RX+ 115/85
RX++ 135/105
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean
Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
SC approx 70% of 1rm
RX 135/95
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1
WOD
5 rds
Top of 3 minutes
Bike 12/10
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25
rx+
Bike 15/12
Bench 155/105
