Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max DL
Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"
Wednesday 12.13.17
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
partner hang snatch: 8 min emom alt 4 hang snatch ea at top of minute
PARTNER WOD
"2 person Partner wod:
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Tuesday 12.12.17
Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep front squat
WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."
Monday 12.11.17
Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility
Strength / Skill
12 min Bench Press to establish 1rep max
Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees