Coaches Warm Up Strength: Front Rack Kettleell Carries Build to a heavy up and back double front rack carry. If lumbar arches or shoulders round you are finished. Work Capacity: 4RFT 60x DU, 15x TTB 15x HSPU Scaling and...
Coaches Warm Up Team WOD Teams of 3: Part 1: 12 Minutes to establish a team 3rm Hang Snatch 5 Mins Rest Part 2: Teams of 3 On person completes 3K Row Other 2 work through. 100 Syncro Air Squats 80...
Coaches Warm Up NON OPEN PARTICIPANTS EMOM 16 Minutes Odd Minutes 12/10 Cal Row Even Minutes 15 Goblet Squats 24/16 Goblet Squats should always be unbroken OPEN PARTICIPANTS EMOM 16 Minutes Odd Minutes 10/8 Cal Row Even Minutes 10 Air Squats ...
Coaches Warm Up Weakness Wednesday: 20 Min EMOM Odd Mins Barbell Weakness 2-4 reps at technique building weight Even Mins Gymnastics Weakness 3-5 reps Finisher: Grace on Speed 4 Minute Time Cap Grace: 30x Clean and Jerk...
Coaches Warm Up Strength: Build to a heavy 5 Floor Press. (Hope the pecs and shoulders are un-DOMsed by now!) Work Capacity 5 Minute AMRAP Teams of 2 10 Syncro Burpee 10 TTB 10 Box Jump Over ...
Coaches Warm Up Strength: 15 Minutes to build to a heavy 3 Cluster Cut off for this is when mechanics cannot be maintained. For those still working on the squat and maybe struggle...
Coaches Warm Up Teams of 2 For Time (40 min Time Cap) 100 Russian Swings 400m Run 100 Thrusters (20/15) 400m Run 80 Burpees 400m Run 100 Hang Power Snatch 400m Run 100 Push Ups...
Coaches Warm Up NON OPEN PARTICIPANTS EMOM 40 Mins 30 sec work 30 sec rest Min 1 Bike @ 45 RPM Min 2 Bike @ 55 RPM Min 3 Bike @ 65 RPM Min 4 Bike @...