Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP
WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP
WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run
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. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute
Cash Out
Tabata 20/10
8rds - t2b
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 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95
Cash Out
SIT-UPS WEIGHTED 45/25
