Warmup
"bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
"Snatch Progression
6min emom
1 Snatch + 1 Hang Snatch
Metcon
For time:
3,6,9,6,3
Squat Clean 155/95, 135/75, 95/65, 75/45
KB Hang Snatch 53/35, 44/26, 35/18
BBJO"
Warmup
bike or row 3 min
3rds 10 jumping jacks, 10 air squats, 10 jump squats
coach led mobility
Skill Work
3x10 ghd hip extension, 3x10 bulgarian squats, 3rds of monster walks
Metcon
30 DU
30 kb cleans
30 DU
30 KB Front Squats
30 DU
30 KB Thruster
30 DU
30 KB Swing
Warmup
bike or row for 3min - 10 air squat, bear crawl down, 10 hanging scap pull - alt lunges back, 10 squat jump, crab walk down - 10 k2e - side lunge back
Skill Work
Rowing Technique review
PARTNER WOD
"For Time (with a Partner)
100 calorie Row
100 Toes-to-Bars
100 Wall Balls
(switch as needed)"
Cash Out
partner jump off - 10/20/30/40/50/40/30/20/10
for time
Warmup
bike or row for 3min, bear crawl down, alt front lunge back, inch worm down, side lunge back, duck walk down, broad jump back - coach led mobility
Skill Work
3rds - A: 3x10 kb alt arm press, A1: med ball thruster, A2:jump squat
WOD
15min amrap: buy in row 750/600 -8 box jump over, 6 thrusters, 4 burpee bar jump over
