Author: arnie

5 MIN STRETCHING COACHES CHOICE

CARDIO STATION
1- 200 MT PARTNER RELAY(5X EACH)
2-15/20 BIKE RELAY 5X EACH
3-ROW RELAY 200 MT 5X EAH

WOD
2 RDS
200 MT OH WALK WITH PLATE 25/45
20 SDLHP 65/95
40 SIT UPS

5 MINS STRETCHING (COACHES CHOICE)

WARM UP
200 MT JOG
10 PUSH UPS
10 AIR SQUATS

CLEAN & JERK 10-15 MIN
WORK UP TO MEDIUM/HEAVY WEIGTH

WOD
50 WALL BALLS
3 BURPEES ON TOP OF EVERY MIN
30 CLEAN & JERK 65/95
50 WALL BALLS (NO BURPEES)
Rx+ 85/115

80 AIR SQUATS
70 SIT UPS
60 KB SWINGS 35/55
50 FRONT SQUATS 55/75
40 PUSH PRESS
30 THRUSTERS
20 BURPEES
10 PUSH UPS

200 MT RUN AFTER EACH MOVEMENT

WARM UP
5 MIN WORK ON YOUR DUBS!!!

200 MT JOG
10 BOX JUMPS
20 CAL BIKE

BAR HOLD CHALLENGE
ON THE CLOCK
HOW LONG CAN YOU HANG FROM THE PULL UP BAR?
POST TIME!

WOD

200 MT FARMERS CARRY 35/55(DB OR KB)
20 POWER CLEANS 95/135
20 PULL UPS
100 DUBS

20 HANG POWER CLEANS 105/155
20 PULL UPS
100 DUBS
200 MT FARMERS CARRY

WARM UP
200 MT JOG
50 SIT UPS

200 MT JOG
10 RENEGADE ROWS
10 DB SQUATS

WOD
6 MIN CAP
STATION 1
800 MT ROW
BURPEES OVER THE ROWER

STATION2
6 MIN CAP
800 MT RUN
DB SQUAT CLEANS 20/30

STATION 3
6 MIN CAP
50/60 CAL BIKE
WALL BALLS

2 MIN REST IN BETWEEN EVRY STATION
GOAL= FULL OUT ! GIVE YOUR BEST
SCORE = NUMBER OF REPS OF SECOND MOVEMENT OF EACH STATION.
TAKE NOTES!

PVC PROGRESSION
PASS THROUGH

200 MT ROW
2 RDS
30 SECS HAND STAND HOLD
5 OHS WITH EMPTY BAR

10-15 MIN

POWER SNATCHES WORK UP TO MEDIUM /HEAVY WEIGTH)
3-3-2-2-1-1

WOD
1-2-3-4-5-6-7-8-9-10
POWER SNATCHES
HAND RELEASE PUSH UPS

RX 65/95 HAND R PUSH UPS
RX+ 95/135 HSPU