WARMUP
posted on the whiteboard
STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back
METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25
CASH OUT
rower pike / bridge
WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches
SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised
METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees
WARMUP
on own Jog 400 and then get loose... foam roll, mobility - coach led
BENCHMARK
TREVOR
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
CASH OUT
1 Mile Run
WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch
PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run
you must complete 5 rope climbs each before the end of the wod
