Group Warm-Up
Work to a heavy single for the day.
2 Rounds:
2:00 Max Cal Row/Bike/Erg
2:00 Double Unders
2:00 Sit-Ups
2:00 Rope Climbs
2:00 Rest
*Max Reps.
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.
Group Warm-Up
Every 2:00 Touch and go Snatches
*add weight, decrease less
*score is heaviest lifted
100 KB Swings 16/24kg
*EMOM 5 Burpees
*WOD starts w/ burpees
Rx+.. Burpee Box Jump Overs
5 Rounds:
15 GHDSU
5 Strict Pull-Ups
10 Barbell Bent Over Row
*DB in between feet on pull-ups
Three Rounds of:
10 Box Step-ups – 16/24 (goblet hold)
15 Toes 2 Bar
10 Jumping Squats
100 Double Under Buy-out
GROUP WARM UP:
TABATA: 4 rds each (Alt.)
Medicine Ball Cleans
Russian Twists
Hang Power Clean + 2 Front Squat + Split Jerk
100 Double Under Buy-In
Three Rounds of:
10 Box Step-ups – 16/24 (goblet hold)
15 Toes 2 Bar
10 Jumping Squats
100 Double Under Buy-out
Rx+… 24/32… Pistols
Group Warm-Up
50/5
60/5
70/5
75/5 x4
2 Rounds:
20 Power Snatch 95/135
10 Strict Pull-Ups
20 Burpees Over Bar
40 OH Lunges 25/45#
20 Burpees Over Bar
10 Strict Pull-Ups
Rx+… Bar MU
*18min TimeCap
