Monthly Archives: May 2018

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench

Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)

WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125

Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

10 air squats + 10 squat jumps

Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP

WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP

WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up

Warmup
3 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR

PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea