Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B
Warmup
"
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu
Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups
Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row
5 min transition
15-12-9
front squat 19/75
kb swing 53/35
row
