Monthly Archives: January 2017

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

deadlift - clean pull - clean

Partner wod
athletes split however they like...
For time:
50,40,30,20,10
DUs
situps,
kb swings

1 min burpee partner jump over

2 min on bike
2 min on rower

Down - side lunges
Back - high kicks
Down - plank + down dog + inch worm + push up
Back - butt kicks
Down - bear crawl
Back - running in place

10 PVC pass thrus
10 PVC OH Squats
10 dbl arm windmill (front and back)

40-30-20
Bike
Thrusters 95/65
Pullups

40-30-20
Row
Wall balls
Burpees

200 pushups
300 squats
800m run

bike 3 min
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

4 RFT
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row

3 rds
20 DUs
10 hollow rock
20 walking plank

buy-in row or bike 3min
3rds
10 pvc pass thrus
10 oh squats
2rds
alternate lunges
jumps squats

prep for wod

1RFT

21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs