WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3
METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55
WARM UP
400m jog, bear crawl, crab walk, shoulder mobility, wrist work
STRENGTH / SKILL
Hand Stand progression
METCON
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
CASH OUT
100 sit ups any style
WARM UP
400m jog, 3rds 10 air squats, 5 jump squats, 5 down dog push ups
STRENGTH / SKILL
10 min emom:
4 burpee bar jump over + 4 Deadlift (70%)
METCON
3 rounds for time of:
Row 250 meters
95/65, 75/45, 65/35-lb. squat snatches, 12 reps
21 push-ups
CASH OUT
100 sit up - any style
WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility
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PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.
400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)
600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25
40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10
200 DBL under (1ooea)
50 wb dbl shot
100kb swing
