Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG
WOD
7 Min amrap
7 Thrusters 95/65
7 CTB
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb
Warmup
3 min Bike
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
spend a few minutes hanging on bar/rig
Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
5RFT
10 CTB
30 DUs
Warmup
3 min warm up
Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
PARTNER WOD
"partner wod (2)
100 cal bike
100 wal balls
80 cal row
80 push ups
60 DUs
60 Box Jumps
40 S2OH 135/95
40 Bar Jump Over
20 OHS 135/95
20 Burpees
