Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
10 minute on the clock
3 Push Press + 2 Push Jerks + 1 Split Jerk
start lite - increase weight based on your complex
WOD
AMRAP 12 Minutes
15 HRPU
12 Thrusters 95/65lbs
9 Ball Slam
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts
WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
Bench Press
3x10 increase load
then
1x20 close grip decrease load
WOD
21-15-9
DBL Thrusters 50/35
Ring Rows
then,
50 Push Ups
Warmup
bike 1 min
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds
Skill Work
emom 8 partner
odd - 3x hang snatch - 75/45 (or lighter)
even - 3x ohs
athletes go at the same time but opposite movements
WOD
2pp Partner
For TIme
60 Toes to Bar
40 Power Snatch 95/65
20 Wall Walks
40 Overhead Squat 95/65
60 Kb Swings
