Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Wod Prep:
3rds each 20/10 ygig
Ski/Bike/Row
PARTNER WOD
2 person team
split evenly
buy-in:100cal ROW
40-30-20
wb
k2e
buy-in: 80cal SKI
40-30-20
kb
ball slam
buy-in: 60cal Bike
40-30-20
box jump
ring Rows
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Squat Pauses
From Rack:
5sets x 3reps Front Squat (1 second pause)
From Station:
1 HC+1 FS+Jerk
build to wod weight
Metcon
5RFT
200m run
1x rope climb
3x 1 deadlift + 1 powerclean + Hang Clean + 1 Jerk
155/115
rx+185/125
rx++ 225/135
Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
WcG Benchmark
16 min EMOMs
A: Death by Row
start with 5 or 3 calories . add 1 cal each minute until you cant complete an entire set then start over at the top of the minute
B: Alternating
Odd: 3 Pull UPs + 6 HSPU + 9 Air Squat
Even: 6 K2E + 9 Push Ups + 12 Sit ups
Saturday Partner WOD
2 person teams
Holleyman and Karen with a Twist
30 rds of Holleyman split into 3 groups of 10rds split by 2 athletes (5rds each YGIG each rd)
You will alternate Ski - Bike - Rower with each group
Group 1:
10 rds split (5rds each)
7 Cal Row each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean 225/155 or 90% of your 1RM (+or-)
After 10 rds each Athlete performs 2 rope climbs
Group 2:
10 rds split (5rds each)
7 Cal SKI each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs
Group 3:
10 rds split (5rds each)
7 Cal Bike each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs
FINAL GROUP
Partner Karen - 150wall balls - split however youd like
