Warm up: obstacle course

Skill: review movements in WOD

WOD: GOTTA GET UP!
As many rounds as possible in a given amount of time
11 Kettle bell swings
11 SDHP
11 Russian twists
11 Ball Slams

Warm Up:  40 m run/row; 10 pvc pass thrus, windmills, good mornings, ohs; 10 mb cleans, 10 ball slams, 10 mb get ups

Skill Focus:  Hang Snatch
Warm up to about 60% and. . .

Hang snatch complex: 8 x 2 beginning with 60% of 1rm

 

Warm Up:  400 m run, 10 pass thrus, 10 windmills; 2x 5 scapula pull ups,  5 dips,, 10 swings, 5 box jumps, 5 pull ups


Skill Focus:  Strict Pull ups & Strict Dips
Warm up as needed and. . .

Teams of 2:
Split up work as necessary

DB Waiter Walk AHAP 200 meters
10, 50 m prowler pushes 185/135
50 tire flips AHAP
50 burpees
100 evil wheels
for time

Warm Up: Follow the leader

Skill: review movements in wod

WOD: CF Kids Saturday Chipper

100 yard DB Waiter Walk AHAP
50 yard plate push
15 tire flips
25 burpees
50 sit ups

GAME!!

Warm Up:  2 x 200 m run, 10 pvc pass thrus, windmills, good mornings, ohs, 5 push ups, 10 sit ups, 10 squats, 10 leg swings


Mobility:  smash/mash lats, tris, chest & shoulders

Skill Focus: Weighted Dips

Warm Up:  20 m run then meet on the turf for sprint prep


Skill Focus: Sprinting Drills
Thorough warm up and then. . .

2 x 50 m 2 min rest btwn*
3 mins rest
2 x 100 m  3-5 min btwn
3 mins rest

Warm Up: 10 jumping jacks, 5 handstand attempts, 10 mountain climbers, 5 handstand attempts, 10 inchworm push-ups, 5 handstand attempts, 10 jumping squats, 100-meter run

Skill: rope climbs and push jerks

WOD: Climbing Up

Warm Up:  Musical Medicine Balls


Skill Focus: Power Cleans
Warm up to 85% and. . .

3 Power Cleans E2MOM for 10 min @ 85%

WOD:

Fran
21-15-9 of:
Thusters
Pullups