Warm Up: 400m Run + Mobility
Skill: Zercher Carries
Strength: 2RM Bear Complex
WOD: 8min AMRAP
4 x Thrusters (60/40)
6 x Bar facing burpees
8 x Single arm KB Swings (32/24) - 4 EACH...
HAPPY BIRTHDAY COACH BECKY!!!!!!
Warm Up: 400m Run + Mobility
Skill: Blackboard - Max Handstand Walk
Strength: Deadlift 5 x 5 (warm up then same weight across the 5 sets)
WOD: 26min AMRAP
600m Run
5...
Warm Up: 400m Run + Mobility
Skill: Muscle Up Progressions
Strength: Snatch Complex 1 x Snatch 1 x Hang Snatch
WOD: 18,15,12,9,6,3
Squat Lateral Bar Jump
Power Snatch (50/30)
TTB...
Warm Up: 400m Run + Mobility + 3rds of "Cindy"
Skill/Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 12 min AMRAP
6 x STOH (45/30)
12 x Push Ups
24 x D.U...
Warm Up: Mobility + 3rds 200m Run 5 x HSPU 10 x M.C 15 x D.U
Strength: OH walking Lunge
WOD: 3RFT
10 x Box Over Burpees
20 x KB Snatches (24/16)
30 x...
