Monthly Archives: January 2018

warm up
see board

skill
6min emom
1 hang power snatch + 1 power snatch + 2 OH squat 55-65%

WOD
4RFT
9 OH squat 95/65
15 box jump 24/20
21 kb swing 53/35

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"

PARTNER WOD
2ppl partner
5 RFT ea.
a1: 20 cal row
a2: 5 s2oh, 10 ball slam, 15, weighted sit ups

s2oh-155/95, 135/85, 115/75, 95/65, 85/55, 75/45
ball slam- 40/30, 30/20, 20/10
w sit-ups- 45/25, 25/15

Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility

Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps

WOD
3rft
30 cal bike
20 burpee box jump
10 hspu

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
review of snatch / clean

WOD
EMOM this...

8 rds of:
3 Power snatch
4 burpee bar jump over

4min transition

10 rds
3 squat clean
25 DUs