Warm Up:  400 m run/row; 10 pvc pass thrus, windmills, good mornings, ohs, front rack stretch; 10 squats, 10 hollow rocks, 5 burpees


Skill Focus: Review of lifts & transitions

Warm Up:  250 m row/run; 2x 10 lunges w/ twist, 5 push ups, 10 hollow rocks, 5 pull ups (strict)

Skill Focus:  Bench Press
Warm up to around 65% and build to a. . .

Bench press 3RM

Then:
10 jumping lunges

Warm Up: 2 min of Jump Rope, singles or dubz; 10 goblet squats, 10 swings, 5 chin ups, 10 Spiderman crawls

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