Wood Chop Warm up 

3x 7 reps with a single DB/ plate MB/ KB

Pop squat with punch

Wood chops/ swings

Forward lunge with rotation

Diagonal wood chops (R)

Squat push

Diagonal wood chop (L)

Russian twists 

Skill

KB snatch/ clean/ squat

WOD

3 rounds for time:

21-15-9

(Left side)

KB snatch 

KB clean

KB squat

(Right side)

KB snatch 

KB clean

KB squat

Warm Up 

Weighted dips

5x 3

Skill

HSPU

WOD

15 minute AMRAP

200m run

10 burpees

10 HSPU

Twister Warm Up 

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill 

Push ups with renegade row 

Devils press

WOD

4x

30:30

Double unders

Push ups with renegade row 

Devils press

Body Weight Warm Up #1 

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push ups (cross body)

3 tucks + 1 v-up

3 straddle reach throughs + inch worm

Ring/TRX/ sheet rows

Pop squats

Skill

Strategies 

WOD

3 rounds for time:

15 thrusters w/65# m/95#

15 pull ups

Warm Up 

*Coach’s choice

800m run/ 1K row

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

Butt kicks

Toe walks

Heel walks

Power skip

Broad jumps

Skill

Sled dragging

WOD

For time:

400m sled drag w/753 M/135#

400m plate run w/25# m/45#

200m reversel sled drag 

200m OH plate run w/25# m/45# 

400m plate run w/25# m/45#

400m sled drag w/753 M/135#

200m OH plate run w/25# m/45#

200m reversel sled drag