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Category Archives: OpenWorkouts

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Wednesday 7.18.18

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Skill Work
emom 8 minutes
partner cleans - 1 clean + 1 hang clean
2x 70% of 2rm each

PARTNER WOD
30 cal row
60 kb swing
30 cal row
60 box jump
30 cal row
60 s2oh 155/105
30 cal row

Tuesday 3.20.18

Warmup
 0-3 warm-up
bike or row
4-10
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x4 Front Squat EMOM
6 minutes @ 70% of 1rm
Metcon
5 RFT
5 Snatch
5 OHS
25 DUs
135/95,105/75, 95/65, 85/55, 75/45, 65/35
Cool Down 
Coaches choice

Thursday 3.15.17

Warmup
 0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work 
6 min emom
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping

Metcon
5RFT
8 Bench Press (70% of 1rm)
20 KB Swing 53/35, 44/26, 35/18

Thursday 5.25.17

WARM UP 200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility STRENGTH / SKILL 1a.10 db lateral raises 1b.10 db Arnold press, 2a banded side to side walk down and back METCON 21 cal bike, 15 sdhp, 12 front squat, 200m run 15 cal bike, 12 sdhp, 9…