Warmup
bike 10 calories
10 air squats
jog 1x around
10 squat jumps
jog 1x around
5 burpees
jog 1x around
5x toe touch to arms extend
jog 1x around
grab enpy barbell:
5x jefferson
5x good morning
5x rdl
5x cobra to childpose
Skill Work
6 min emom
5 deadlift (55%-65%)
3 bbjo
Chipper
100 DUs
100 cal row
100 wb
100 weighted situps
with your wb)
100 DUs
Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"
Skill Work
ladder down
10-1
push ups
med ball clean
Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)
Warmup
2min bike
500/400 row
alt lunges down - high kicks back
duck walk down - broad jumps bacl
2rds - 10 push ups + 20 sit ups
Strength / Skill
Back Squat
a.5x3 50%-80%
b. 3x10 kb rows
PARTNER WOD
2 Rounds each for time
A1 15/12 calorie row
A2 rd1 12 dbl kb thrusters
12 ball slam
-switch-
A1 15/12 calorie row
A2 rd2 24 single kb swings
24 hrpu
-switch-
A1 15/12 calorie row
A2 rd3 12 alt dbl kb snatches
12 ball slam
-switch-
Warmup
bike - 2min
partner warm up:
a1. push ups
a2. alt lunges down - high kicks back
a1. stationary alt side lunges
a2. bear crawl down - alt side to side lunges back
Skill/Progression
partner tabatas
8rds 20/10
alternating amap
dips - ring, box
hollow hold kips
PARTNER WOD
eighty eight
80 wb sit-ups (together)
80 wb shots
80 kb swings
80 kb goblets
80 push ups
80 dips
80 box jumps
80 burpees
