Warmup
If your early:
Optional on own (prior to group warm-up)
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
coach choice group warm up
Strength / Skill
Clean
8 min emom
increase load
WOD
Run 400
1DL+1HC x 12 135/95
15 hRPush-up
Row 300/250
1DL+1HC x 9 155/105
15 hRPush-up
Row 300/250
1DL+1HC x 6 175/115
15 HRPush-ups
Run 400m
1DL+1HC x 3 195/125
15R Push-up
Strength / Skill
Snatch
8min emom
increase load
WOD
10 Rounds:
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (53/35)
rx+ legless rope climb
defecit hspu
db sn (70/53)
Warmup
Back Squat
establish your 1rm for today.
5x1 at 90% of todays 1rm
WOD
20 min AMRAP
5 Toe 2 Rings
10 Push up
15 Air Squat
Strength / Skill
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
WOD
10 RFT
4 HSPU (rx+ deficit)
5 DL 225/155 (rx+ 275/185)
6 Pull-ups (rx+ ctb)
7 Kb swing 53/35 (rx+ 70/53)
