Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
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
3rds x 5s, 10s, 15s HS HOLD
Skill Work
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)
WOD
12 MIN. AMRAP:
7/5 Cal Bike ALT 10/7 Row
12 KBS (53/35)
16 HR Push Up
20 Air Squat
RX+ 62/44, kb air squat
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
25 pushups
Skill Work
Bench Press - Close Grip
3rds x 12 - 50%, 60%, 70%
then,
3 rds
12 DUs
9 K2E
6 hRpu
Benchmark
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
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 monster walk 20 steps forward and 10 steps back
Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3
WOD
Partner METCON
In teams of two - SPLIT evenly anyway
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 115/75
20 - Thrusters / Pullups 135/95
10 - Wall Walk
RX+ 115/75, 135/95, 155/115
Warmup
Bike 2 min
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
Deadlift/BBJO
6 min emom
3 DL+ 3 Bar facing BBJO
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
WOD
For Time
50 Wall Ball Shots (20/14 lb)
40 cal row
30 Dumbbell Snatches alt arm (50/35 lb)
20 Box Jump Overs (24/20 in)
15 HSPU (deficit)
