Warmup
bike or bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Strength / Skill
ladder 1-10
Bench Press 70%
ladder 10-1
Deadlift 70%
WOD
For Time
60/50 bike
125 DUs (175 singles)
2000m row
150 DUs (200 singles)
60/50 bike
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ
Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk
WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees
Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back
Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch
WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b
Warmup
bike 2 min
5x cobra + child pose
wrist clock work mobility
bear crawl down + high kicks back
alt lunges down + high knees back
duck walk down + 10 second scap hold
Strength / Skill
a. FSQ 3x3 (increase each set)
b. BSQ 3x3 (increase each set)
c. Arnold Press 3x5
WOD
3RFT
Bear Complex
rd1 115/75
rd2 135/95
rd3 155/115
Benchmark
ROW 500 METERS FOR TIME
record time
