Yearly Archives: 2022

Warmup
2-3 min on bike

Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups

10 pvc passthroughs
5/5 pvc around the worlds
5 snatch balances
5 OHS

Skill Work
3 set:
1 Snatch balance + 1 Overhead squat
2"",4"",6"" past knees
*technique over weight

8 EMOM
min 1-4 - 1 Power Snatch + Hang Squat Snatch
min 5-8 - 1 Power Clean + 1 Hang Squat Clean

WOD
4 rds
4 Snatch*
250/200m

2 min transition

4 rds
4 Squat Clean*
250/200m

* approx 70% of 1rm - scale up or down as needed
* add your weight and total time to the scoreboard

cash out
4 min 8rds
slam ball - 20/10 tabada

Warm up
empty barbell
5 pause at shin
5 pause at hang
5 muscle clean
5 front squat
5 strict press"

Skill
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
"3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

3 rds
4 front squat
8/6 bike
rest 1 minute

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Strength
Bench Press (DB or BB)
2rds
6 reps 70% of 1rm
20 reps 50% off the above

PARTNER WOD
2 pp partner
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal ROW
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses

Warmup
Run 400m
then
2 rounds
10 RKBS
10 glute bridges
10 jumping squats
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 power cleans with pause at catch
5 FS
5 squat cleans with pause at catch

Strength / Skill
Squat Clean EMOM
*every minute on the minute for 8 minutes, do 1 rep
*work towards a HEAVY 1 REP
*stage weights next to your bar to save time
*begin at approximately. 65%

WOD
For time:

10 - 9 - 8 - 7 - 6 - 5 - 4 -3- 2 - 1
Double DB devil press 50/35 - scale up or down

*after each set of devil press, 100m run
(example: 10 devil presses, then run, 9 devil presses, then run, etc)