Warm-up Prepare for wod- coaches choice Partner WOD 25min AMRAP Complete each movement, alternating in any matter, before moving onto the next. 80 Power Snatches (95/65) 6 Sled Pushes (4 plates/ 2 plates) 60 T2B 6 Sled Pushes 80 cal Row 6 Sled pushes
Strength Back Squat 10-5-2-2-5-10 WOD 10RFT 3 Bench (225/115) 3 DL (315/215)
Skill 10min EMOM (odd/even- alternating) Odd- HSPU’s Even- DU’s 20 sec of work / 40 sec rest WOD “Helen” 3RFT 400m run 21 KBS (53/35) 12 pull-ups
WOD 5 rounds of 3min EMOM Every 3min start 9 WB (20/14) 8 Hang Power Cleans 7 Front Squats 6 DL (135/95) ME Burpees with remainder time 2min of WORK / 1min rest Then after all 5 rounds are done. 10 min to work to a heavy squat clean.
Skill T2B Complete 3 sets of ME T2B (must string together) Scale= Kipping knees to waist (must string together) WOD 3RFT 15 Power Snatches (115/85) 100 DU’s 1 Rope Climb Rest 1 min
Strength all day! Front Squat Establish 1RM 5-3-3-1-1-1… Strength 2 Weighted DB Walking Lunges 12-12-12 DB Lateral raises 10-10-10 DB frontal raises 10-10-10 BB bicep curl 10-10-10 GHD sit-ups 15-15-15
Bench Press 5-5-5-5-5 WOD 5RFT 8 Push Jerks (155/105) 8 Ring Dips 200m MB run Cashout- 20 Strict Pullups
Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups
Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups
Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups