Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A: Bench Press 5x2 AHAP 3 sec eccentric
B: in station- 1hc+1pc 5x build to a moderate load and than do 5x
WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85
2 min Transition
6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105
RX +
HPC 135/95
PC 165/125
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
5x3 Back Squat pause
5x1 OHS pause
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Warmup
"Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
"15 minutes on clock:
SN Grip DL + Pull + Hang Snatch
then, Power Snatch - build to wod weight
WOD
6 Rounds
12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch
weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105
Warmup
"walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
"3rds each 20/10 ygig
Ski/Bike/Row"
PARTNER WOD
"2 person partner
400m Run
4 rounds of “Cindy
300m Run
3 rounds of “Cindy
200m Run
2 rounds of “Cindy
100m Run
1 round of “Cindy
Run - together
Cindy - YGIG for each movement
(ie 5 pull ygig, 10 push ygig, 15 air squats ygig"
