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Skill/WOD

With 18.1 being announced, use the opportunity to touch up on any last minute skills they may need help with.
Some skills to look at may be
– Double Unders
– HSPU
– Pistol Squats
– Oly

WOD

Team Boat Race
3 RFT
500M Row
400M Run
3 Min Rest

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Mobility (10 MIN)
Hip/Posterior Chain Band Mobility
-Banded Hip Flexor Stretch w PVC pipe
-Banded Hamstring stretch pull through (on rig)
-Banded Glute/Hip stretch
-Band assisted Quad stretch

Skill (10 MIN) 45/35

Back Squat (Tempo)
-Followed By-
Front Squat (Tempo)
-Followed by-
RDL (Tempo)
-Followed by-
Regular (or maybe Sumo deadlift?)

KB Complex (10 MIN) 35/20
Single arm overhead lunges (alternating sides) 10 lunges with the right arm 10 lunges with the left arm.
-Followed by-
Alternating single leg DEFICIT RDL’s 5 per leg
-Followed by-
Deep goblet squat with 5 second hold in the pocket 5
-Followed by-
Burpees 5

WOD:
EMON 10
10 Air Squats
3 Jumping Air Squats (Explosive)
2 5 second Handstand Holds

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Mobility (20 MIN)
Upper Back and Shoulder Band Mobility
-Banded Anterior Deltoid
-Banded Posterior Deltoid
-Banded Chest Mobility
-Banded Upper Back Mobility

During these skills really focus on technique.

Skill (10 MIN) 45/35
Shoulder Press Complex
DO NOT RUSH. Focus on active shoulders and a strong midline
Strict Press
-Followed By-
Push Press
-Followed by-
Push Jerk

Oly Complex (10 MIN) 45/35
DO NOT RUSH. Focus on active shoulders and a strong midline
Muscle Clean (NO DIP/DRIVE)
-Followed By-
Power Clean
-Followed By-
Muscle Snatch
-Followed By-
Snatch Grip Military Shoulder press.

WOD:
500M Row TT

180216

“Bang and Clang Time”

Clean and Jerk
After a C&J warm up of the coaches choosing complete moderate to heavy C&J.
1-1-1-1-1-1-1-1-1-1

No rush with the skill. This is not a touch and go. Athletes should allow rest between reps.

WOD:
6 RFT
12 push ups
14 Alt pistol squats
16 knees 2 elbows

Fundamental/Beginner Athletes will compete push-ups, airs squats and AbMat.