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Welcome to the Herd Adam!

Monday

All Levels

Fitness & Performance

4-5 Sets of:

A1.
F: Push Press 5 reps (from a rack)
P: Push Jerk 5 reps
A2.

Hollow Rock 20 Rocks Back & forth, Rest 60-90 sec before returning to A1.


WOD: Mapped out! 5 min on, 2 min off – 1 at each station, start at any station

1. F: 5 KB Swings, 5 Step Up/BJ + Step Down
P: 5 KB Swings, 5 Box Jumps (open/games standards)

2. F: 5 Sit Ups, 3 Burpees
P/S: 3 T2B, 3 Burpees + jump touch

3. F/P/S (all): 5 Slam Ball,
20 Double Unders (50 Rope Passes)

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Level 1

Skill Builder/Strength: Push Press 5 reps

WOD: 5 min on, 2 min off, 1 at each station
1. 5 KB Swings, 5 Step Ups
2. 5 Sit Ups 5 Burpees
3. 5 Slam Ball 50 Jump Rope Passes

Tuesday

Fitness/Performance

Warm Up: Speed & Agility Drills

A. "Fran"
21-15-9 reps for time
95/65#

F: Scale Weight & Movements as needed
P: as Rx'd

B. Back Squat

F: Build up to 5 reps at 30x2 tempo
P: Build up to a 10 rep

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Level 1

Pre-Skill: Coaches coach

Skill: Thruster Instruction

WOD: "Fran" (run in 2-3 heats as needed)
DB or BB:
21-15-9 Thrusters & Pull Ups

Finish with mobility

Post results to comments.