Warm-up DU practice/ Drills Skill “Modified Flight Simulator” DU’s 5-10-15-20-25-30-25-20-15-10-5 Sets must be unbroken before you can move on to next set. 8:00min Time cap WOD Complete in any order For Time 50 Bench (135/95) 50 Air Squats 50 KBS (53/35) 50 Box Jump (24/20) 50 Ring Rows 5 Ring Muscle UPS
Warm up Tabata Strength DL 3-3-3-3-3 WOD “Lighter DT” (135/95) 5RFT 12 DL 9 Hang Power Cleans 6 Push Jerks 10:00min Time cap Goal- cycle BB fast
Warm up Prepare for Snatch and movements in WOD/ Partner WOD Row 1500m / plank 30 Squat Snatches / alternate (135/95) 60 T2B / Wall Sit 30 Tire Flips Jump through/ alternate 60 OH Plate Lunges/ plank 100m partner sand bag carry/ or partner carry 30min Time cap
Warm up Agility / running drills Skill Run 3 x 800m 2min rest between sets *goal- run each leg intense and unbroken (without resting) WOD 12min AMRAP 10 Strict Pull-ups 15 Push-ups 30 DU’s *goal get to 5-8rounds Complete, scale pull-ups to keep intensity.
Warm up Row 500m upon arrival 4min to complete 2 Rounds of 10 Pull-ups 15 Push ups 20 Air Squats Group Barbell warm up OHS specific/ Hang Squat Clean Strength OHS 8-5-5-3-3 Goal- work to a Heavy 3 Good movements a priority. 20min Time cap WOD For Time 10-9-8-7-6-5-4-3-2-1 Hang Squats Clean (115/75) 20-18-16-14-12-10-8-6-4-2 WBSU’s […]
Strength Back Squat 8-8-5-5-5 WOD “Fran” 21-15-9 Thrusters Pull-ups Cashout– 400m run for time
Skill 10:00min EMOM 3 Hang Power Snatches -add weight every 3min, last min go heaviest 3 Reps w/out failure WOD 7 Rounds For Time 7 Power Cleans (135/95) 5 HSPU’s
Skill Pull-ups/ T2B Establish unbroken Pull-ups (Strict, Kip, or butterfly) Establish unbroken T2B WOD 25min AMRAP Run 400m 20 Pull-ups 20 DL (225/155) 20 Burpees 20 T2B Row 200m Rest 1min * goal, finish 2 Rounds
Strength Push Press 5-5-5-5-5 WOD “Karen” 150 WB For Time Cashout– quad stretches
Strength Squat Cleans 3-3-3-3-3 Work up to a heavy 3RM 25min Time cap WOD 10 min AMRAP 14 DB Snatch (50/35) 30 DU’s