Warmup
bike 1 min
runner, butterfly, quad, 5x 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
8 min emom
min 1-4
1 power clean = 1 front squat + 1 Jerk
min 5-8
1 squat clean + 1 jerk
WOD
Buy-in 300/250m row
3rft
3 MU - 6 CTB - 9PU
6 C&J
3 MU - 6 CTB - 9PU
Buy-out 15/12 Bike
rd 1 135/95
rd 2 155/115
rd 3 175/135
Warmup
Bike 1-2min
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 back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
EMOM 10 - Deadlift - 30x5, 40x4, 50x3, 60x2, 70x2, 80x1, 85x1, 90x1, 95x1, Max x 1
WOD
FOR TIME:
9 Squat clean 155/105
12 bbjo
15 t2b
6 Squat clean 175/125
9 bbjo
12 t2b
3 Squat clean 195/145
6 bbjo
9 t2b
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right
10x uprights
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
Bench press - establish 1rm
WOD
18 min
start with row then every 3 minutes alt bike /row
15 air squats to your WB
10 WB shots
10 WB sit ups shots
