Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps
Skill Work
Bench Press
+ DB row
bench 5x50, 4x60, 3x70, 2x80, 1x90, 1x90+,
DB row 5R+5L ahap
WOD
15 min amrap
10 cal Row
5 DL225/155
10 WB20/14
5 Burpees
Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups
Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh
WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb
Warmup
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats
Skill Work
8 min EMOM
Partner alt
Hang Snatch 3x (50%)
Snatch Balance
PARTNER WOD
4 RFT
Run 400 - together
4x Alternate -1sn+2ohs ea
4 sync wall walk
135/95
Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives
WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1
