PARTNER WOD
"3 Person Teams
McGhee and Holleymam
McGhee 30 Min AMRAP (275RX)
5 Deadlifts (225/155 185/135 165/115 135/95)
12 Push Ups
9 Box Jumps
Partner A – Completes Full Round of 3 movements
Partner B – Bike for Calories
Partner C – Rest
3 minute Rest
Holleymam 30RFT (225/155RX)
5 Wall Balls
3 HSPU
1 Power Clean (185/135 165/115 135/95 105/75)
Partners Split however they want. Just need to complete 30 rounds.
Run 400 Together
Frida 12.8.17
Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility
Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ
Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry
Thursday 12.7.17
Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness
Skill Work
12 min back squat to establish heavy singles
Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18
Wednesday 12.6.17
Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk
PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55