Aerobic Warm Up #2

3 consecutive rounds

30 seconds no break

-Prisoner step-ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

Skill

OH carry 

WOD

4 rounds of:

100ft farmers carry

100ft single arm OH carry (L)

100ft single arm OH carry (R)

100ft double arm OH carry

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”