Review All Movements / Seagulls Earworm Technique 5′ to work on Skywalker Handstand Holds (one-armed optional) – use the force to stack pebbles or raise…
Group: Line Drills Strength: 500m Row for Time WoD: 5 RFT 30 Cal Row 30’ Prowler Push (135/95) a) 95/65 b) less 30 Grasshoppers MOB:…
Group: 3 in 3 3-5 pull-ups Air squats Jumping Jacks Review: Proper Wall Ball mechanics/breathing WoD: 14’ AMRAP (Open WoD 13.5) 7 Ring muscle-ups a/b)…
Group Warm-up Burgener Power Snatch Review Sumo Deadlift Strength 3RM SUMO DEADLIFT 15′ to find a heavy’ish set of 3 deadlifts using the sumo style…
Group Warm-up Burgener Squat Cleans Mobility Wrists and Shoulders Daily WoD DEATH BY SQUAT CLEANS Perform 1 squat clean the first minute. 2 in the…
Group Warm-up 3 in 3 Inch Worms Jumping Jacks Sit-ups Review Push Press Strength 3RM PUSH PRESS 15′ to find 3RM Push Press Daily WoD…
Group Warm-up Coach’s Choice Daily WoD TEAM MURPH – 50′ CAP In teams of 2 or 3, perform: 1 Mile Run 100 Pull-ups 200 Push–ups…
Mobility Wrists and shoulders Review Bergener Snatch and C&J Group Warm-up Warm-up movements Daily WoD EMOM: SKI/SNATCH/C&J/THRUSTER 2 Rounds of: Odd Minutes: 8/6cals Ski Erg…
Review Overhead Squats Strength 5RM OHS 15’ to Find a 5RM OHS Daily WoD 8 RFT: AAB/OHS 7/5cal AAB 7 OHS (95/65) a) 75/55 b)…
Group Warm-up Line Drills Review Turkish Get-Ups Strength 10′ TO FIND 1RM TURKISH GET UP Score = heaviest TGU with both arms! Daily WoD 2500/2250M…