Warmup
Coach plans warm up based on skill/wod
Skill/Stamina
Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
Put the bar down
Directly into:
Power Snatch
-Increase Weight each round
WOD
5 RFT:
12/9 Cal Bike
6 Power Snatch 135/95
3 Bar MUs
Warmup
bike 12/10
hami stretch, quad stretch, butterfly, uprights, wrtist mobility
4 rds 5 airsquats, 1hshold+1hspuStrict+ 1 hspyKip
Strength / Skill
20 minutes to set up, complete and break down
7 x 1+1
push press + split jerk
(start very lite and add weight each rd)
then,
7x1
(start very lite and add weight each rd)
WOD
15 min AMRAP
1 rope climb
3 ohs 115/85
6 hspu
12/9 cal row
Warmup
bike 2 min
runners stretch, 10 uprights, wrist mobility, alt lunges, high kicks, side to side stationary, side run down, other side run back
row to find drag 125
Skill/Stamina
4 rounds
3 minutes to complete
row 250/200
20/15 hrpu
WOD
row 1000/800
20/15 bench 155/95
row 750/600
20/15 dead lift 225/155
row 500/400
20/15 bench 155/95
20/15 deadlift 225/155
row 250/200
20/15 bench 155/95
20/15 deadlift 225/155
Skill/Stamina
Complete as quickly as possible:
4 rounds:
2 pp partner split
10 HSPUs - split
20 nsquats - split
200m run - together
Wear a weighted vest if you have one
Rest 1 min after each round
PARTNER WOD
For Time:
2PP Partner - split evenly
40 Cal Bike
40 Thrusters 95/65
40 Ring Row
40 Burpees over the bar
30 Cal Bike
30 Thrusters 95/65
30 Pull Up
30 Burpees over the bar
20 Cal Bike
20 Thrusters 95/65
20 CTB Pull ups
20 Burpees over the bar
