PRE: 3 Sets: 10 Good Mornings (75/55), 8 Dips (On DBs), 5/Side KB Cossack Squats
WOD: For time:
-400m Run
-30 Hang Cleans (115/75)
-15 Burpee Bar Hops
-200m Run
-15 Burpee Bar Hops
-30 Front Squats
-400m Run
POST: 21-15-9: Cal Ski, GHDSU
PRE: 3 Sets: 10 Good Mornings (75/55), 8 Dips (On DBs), 5/Side KB Cossack Squats
WOD: For time:
-400m Run
-30 Hang Cleans (115/75)
-15 Burpee Bar Hops
-200m Run
-15 Burpee Bar Hops
-30 Front Squats
-400m Run
POST: 21-15-9: Cal Ski, GHDSU
PRE: Movement Standards
WOD: Partner Day! AMRAP 40:
-400m Run (Together)
-30 Ground-to-Overhead (95/65)
-30 Amer. KB Swings (53/35)
-30/25 Cal Row
-50' Forward Bear Crawl + 50' Reverse Bear Crawl (Each)
-30 Alt. WP Sit-ups (45/35)
POST: Mobility
PRE: 5 Sets, Every 2:00 Complete: 3 Front Squats (185/135), 5 Strict HSPU
WOD: 2 Rounds:
AMRAP 5:
-100m Run
-12 Lunges
-10 MB Sit-ups
*1 minute rest
AMRAP 5:
-15/12 Cal Bike
-12 Push-ups
-10 Alt. Renegade Rows
*1 minute rest
AMRAP 5:
-15/12 Cal Row
-12 Barbell Bent Over Rows
-10 Barbell Curls
*1 minute rest
POST: 2 Rounds: 20 Hollow Rocks, 10 Side Plank Hip Dips/side, 20 Russian Twists