Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit
Metcon
"buy-in 20 burpees
4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs
Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks
Strength / Skill
CLEANS
Coach Lead - Bar only
10 min emom
rd 1-5 3x
rd 6-10 1x
increase load
WOD
20 walking planks
30 dlkb
40 crunches
15 hspu
25 russian kb
35 v-sit-ups
10 deficit hspu
20 american kb
30 weighted sit ups
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. wrist clock mobility
3rds
5 modified push ups
10 sec hshold
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. 3rds of 10 scap pull
Strength / Skill
EMOM x 8
rd 1-4
1 Power Snatch + 1 Hang Snatch
rds 5-8
1 snatch
Building to a Heavy
WOD
Buy-in 30/25 Calorie Row
3 Rounds:
50 DUs
20 DL 135/105)
50 DUs
15 Hang Power Snatches (135/95)
50 DUs
15 Overhead Squats (135/95)
Warmup
bike 2min
Partner A performs static while partner b performs dynamic:
a. runners stretch
b. alt lunges down + job back
a. forward fold
b. alt side lunges down + jog back
a. wrist clock work
b. Bear Crawl down + jog back
Strength / Skill
ladder
10-1 front squat
1-10 press
75/45
lighter than wod weight
WOD
3pp partners
16min amrap
a1. bike 15/12 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold
