Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - mobility w coach
Strength / Skill
PRESS - 15 min to est 1 rm strict / push
Benchmark
MARTIN
buy-in -800 meter Run
Then, 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
buy-out800 meter Run"
Skill Work
SNATCH: burgener warm up + skill transfer then, 8min emom 1 sn + 1 ohsq [add weight to moderate %]
Metcon
10 rounds: 1 OH Squat - 10 cal row - 5 t2b (155/115, 135/95, 115/75, 95/65, 75/45
Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
PARTNER WOD
"AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off."
Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
Skill Work
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
Metcon
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals."
