Warmup
bike 2 min
wrist mobility
10 modified srict push ups
alt lunges down - high kcicks back
ape walk down - open/close gate back
empty bar pre-wod warm-up:
muscle cleans
hang cleans
front squat
hsc
Strength / Skill
CLEANS
10 emom
1-3 3 hpc,
4-6 2 hsc
7-10 sc
increase load each rd
WOD
5min amrap
10 db snatch 50/35
10 t2b/pull up
1min transition
5 min amrap
10 dl 225/155
10 strict push up
1 min transition
5 min amrap
20 du (50s)
20 sit ups
Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x
3x 10 GHD
back mobility - laying side to side, cobra to child pose
WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65
Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles
Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS
WOD
FOR TIME
12 Thrusters 95
20 DUs
9 Thrusters 115
30 DUs
6 Thrusters 135
40 DUs
3 Thrusters 155
50 DUs
Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time
