Blog

Warmup
on own - 500/400m row for all
coach led - mobility - glides and dynamic exercises that compliment todays wod
pre-skill empty barbell warmup

Strength / Skill
8 min emom
odd: 1 hang power clean + 1 front squat
even: 1 hang squat clean
each minute perform 1 or more rep - increase load to your wod weight

WcG Benchmark
DEATH BY SQUAT CLEAN
20 min death by Squat Clean

min 1 - 1 squat clean
min 2 - 2 squat clean
and so on until you cannot complete all the required squat cleans in that min timeframe. If you can't, then you start over at 1 at the top of the nwexzt minute

ie:
7, 7, 6 (=20)

rx+ 185/125
rx 135/105
mrx/sc 115/85
sc 95/65

Strength / Skill
8 min emom
1-5 DL
build each in beyond wod weight

WOD
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

Warmup
Coach lead to incorporate
lizard to bear crawls
runners to alt lunges
boot strappers to duck walk
split squats
Skill Work
Split Jerk
5x2 at 60-70%

Prep Work
tabata
12 at 20/10
3rds each
hshold / push up
rig
box steps /jumps
wb
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PARTNER WOD
15 min time cap
2 person partner

RD1 split
10 wall walk
20 pull up t2b
30 hspu
40 box jumps
50 wb
60 row

RD 2 split is 1/2 the reps

5 wall walk
10 pu/t2b
15 hspu
20 bj
25 wb
30 row
if you finish rd befor time cap your time is your score

Strength / Skill
6 min emom
1 hang pull + 1 hang clean
reset then, Power Clean
build to wod weight

WOD
5 RFT

1 Rope Climb
3 PC 135/95 (rx+ 185/125)
6 Push ups
9 Air Squats