Warmup
400m jog,
3rds 10 air squats, 5 jump squats, 5 down dog push ups
wod specific mobility work w coach
Skill/Progression
8 min emom:
3 Deadlift (55%-65%) [do not let barbell go / lat engagement]
3 burpee bar jump over
Metcon
4RFT:
Row 500/400 m
5 Squat Clean
10 Jump Squat
15 HRPU"
rx 155/95
sc, 115/65
other - 95/55/ 85/45, 75/35
PARTNER WOD
3 Person Wod 150’s
Karen Buy-In 150 Wall Balls
A – Chips at Wall Balls
B – 20 Push-Ups
C – 20 Sit-ups
Run 400 Meters Together
Pull-ups 150
A – Chips at Pull-Ups
B – 20 Air Squats
C – 20 V-Situps
Run 200 Meter Together
150 Push Press 95/65 85/55 75/45 65/35
A – Chips at Push Press
B – 20 Ball Slams
C – 20 Frog Jumps
Run 200 Meter Together
150 Calorie Row
A – Chips at Calories
B – 20 Box Jumps
C – 20 KB Swings
Run 400 Together
15 Bear Complex – Split evenly 95/65 85/55 75/45 65/35
Warmup
3min bike or row or run parking lot - 2rds duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach
Skill Work
Tabata 20/10 - 12x6ea: HSPU progression - strict negatives- Pull Up progression - negatives 90degree hollow hold,
WOD
Row 1000/800
Ladder 10-1 DL, HSPU 225/155
Bike 46/40
