DB Complex Warm Up #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

DB C&J & modification for pistols

WOD

12x

30:30

Pistols

DB C&J

Warm up 

Combo Activation #6

7 ring row

7 superman push-ups

20 overhead pull aparts

7 cannonball pull-ups

7 straddle lateral lunges

10 GHR

10m dynamic walk

10 squat jumps

Skill 

Movement standards and modifications

Partner WOD

5 rounds for time: and 

15 dips (each)

KBS 15 (each) w/53# m/70#

3x 100m or 40 seconds (each)

Double DB Warm up 

3x

Deadlifts

Lateral jumps over DBs

Squats

Lateral jumps over DBs

Press

Lateral jumps over DBs

Skill

Devils press

WOD

3 rounds for time:

10 devils press w/35# m/55#

15 box jumps w/20” m/24”

Aerobic Warm Up #1

3 consecutive rounds

30 seconds no break

-Lateral jumps

-Skater jumps

-High knees

-Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

-Heel walk

-Toe walks

-Dynamic walk

-Toy soldiers

Skill

Movement standards and modifications

WOD

Tabata the following

-Strict pull ups

2 minutes rest

-Push up and over (Use DB/MB/DB)

2 minutes rest

-Bicycles

2 minutes rest

-Jump lunges