Blog

21-15-9

bike or row for 3 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "

Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over

WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams

Warmup

bike or row for 3 -5 min
2 person partner
RD 1: a1 jog down and around while a2 air squats - switch
RD 2: a1 jog down and around while a2 alt lunges - switch
RD 3: a1 jog down and around while a2 down dog puch ups - switch

Challenge
partner row
5rds each
a1 row300/200
switch

PARTNER WOD
2 person partner wod for time.

Cindy with a twist
10rd total (5ea) 5 pull-up, 10 hrpu, 15 wreck bag squats
a1 goes and a2 can follow right behind - just cant pass

Annie in half
50,40,30,20,10
jump all
weighted sit-ups 45/25
spilt

Grace
30 C&J 135/95, 115/75, 95/65, 85/55, 75/45
split

Warmup

bike or row for 3 min

alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements

Skill Work
back squat
5sets x3reps starting at 55-65%

WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike

line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1