Blog

Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m

PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200

2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories

4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row

2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200

4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike

2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row

100 Wall ball sit-up together. Legs locked

75lb/45lb

Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility

Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark

NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Cool Down
Coaches Choice

Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats

Benchmark
Karen

Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run

Cash Out
coaches choice

Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]