WARM UP
row 500m, 5 down dog push ups, group stretch
STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row
METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back
CASH OUT
coaches choice
Saturday 8.26.17
WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump
PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,
100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold
Friday 8.25.17
WARM UP
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch 5 jump squats
STRENGTH / SKILL
burg warm up as group -
10 min emom: 1 HS, 1 S + 2 OHSQ
METCON
5 RFT:
5 BTN Sn Grip Push Jerk, 10 T2B, 100m kb farmer carry
135/95, 115/75, 95/55, 75/35
Thursday – 8.25.17
WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats
STRENGTH / SKILL
10 min back squat to establish heavy singles
METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18
COOL DOWN
foam roll