Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold
2 sets of single arm db press 10 ea (very light weight)
Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier
Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run
rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125
Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold
Strength / Skill
partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD
3rds:
30 cal row
30 kb swing
30 push ups
2rds:
20 cal row
20 dips
20 hspu
1rd:
100 DUs
10 walk walk
Warmup
bike 2 min
runner stretch
wrist mobility
10 close grip push ups
bear crawl down - high kicks back
alt lunges down- high kicks down open
Strength / Skill
Sn Grip Back squat
6min emom 10x50, 3x60, 2x70, 1x80, 1x90, 1x-today max
OHS
6 min emom 3x50, 2x60, 1x70, 1x80, 1x90, 1x max
Metcon
9 OHS 95/65
21 t2b
50 DUs
15 OHS 95/65
15 t2b
50 DUs
21 OHS 95/65
9 t2b
50 DUs
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold
Skill Work
"3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl
rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl
rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
WOD
"2pp Partner Chipper
every 3 min 2 wall walk each
3RFT
50 burpee box jump over
50 k2e
50 wall ball
