Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Skill Work
emom 8 minutes
partner cleans - 1 clean + 1 hang clean
2x 70% of 2rm each
PARTNER WOD
30 cal row
60 kb swing
30 cal row
60 box jump
30 cal row
60 s2oh 155/105
30 cal row
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU
WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up
Warmup
3 min 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 air squats - 10 squat jumps
Strength / Skill
Back Squat
12 minutes to establish 2 rep max
WOD
4rft
10 t2b
15 db thrusters 50/35
20 cal row
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 air squats - 10 squat jumps
Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12
WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows
