KB Warm Up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

Movements and modifications 

Partner WOD

5x 

Ping pong

2x 10 KBS

2x 20 double unders or taps 

2x 10 KB press

2x 10 mountain climbers

Single Arm DB Warm up #1 

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB snatches (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill 

Movement standards and modifications 

WOD

DB or KB snatch

5x 

30:30

DB or KB snatch

Burpees

Flutter kicks

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 + inchworm

Ring/TRX/ sheet rows

Pop squats

Skill

Movements and modifications 

WOD

4 rounds for time:

200m run or 1.20 minute run

30 air squats

Aerobic Warm Up #3

3-minute run/ or movement

4x holding for a 3 count

-Walking Sampson

-Dynamic Walk

-Inchworm 

In place on Coach

-Toy Soldiers

-High knees

-Butt Kicks

-Mountain Climbers

-Knee tucks

Skill

KB/DB movements and modifications 

WOD

20 minute AMRAP

KB or DB complex

5 double swing

5 cleans

5 squats

5 shoulder to OH

10 deadlifts