Warm-Up Trainer led dynamic mobility then: Burgener warm-up • Down and up (for speed through the middle) • Elbows high and outside (to keep the bar close) • Muscle snatch (for quick turnover) • Snatch lands 2”/4”/6” (for accurate fast footwork) • Snatch drop (for footwork, speed, strength in the bottom position) • Pressing snatch
  Warm-Up 2 Rounds not for time: 200m jog 12 step ups 10 squat jumps 8 Ball slams 6 inchworm push-ups Trainer led broomstick progression for: Overhead squat Sumo deadlift high-pull WOD – Conditioning 2015 Event # 3 For time: 1600m Run 50 Overhead squats, 61/43 kg 100 GHD sit-ups 150 Double-unders 50 Sumo deadlift
Warm-Up On a 20m track: High knees with a skip (up and back) Fast feet high knees (up and back) Fast butt kicks (up and back) Lateral lunges AKA under the fence (up and back facing the same way) Lateral shuffle (up and back facing the same way) Lateral shuffle change the way you face

DailyWorkout
Warm-up Calf stretch 1 min for max double unders Samson stretch Spiderman stretch Pigeon stretch 10 Kipping swings 5 Downward dog to cobra 2 min Plank hold 90 sec plank hold/side Trainer led broomstick progression for: Deadlift Split jerk WOD # 1 – Strength Split jerk 7 x 1 WOD # 2 – Conditioning 12
Warm-up Trainer led Dynamic mobility then Not for time: 200m run 10 KB around the body shoulder mobility (5 each way) 10 Russian Swing 10 KB Clean (5/side) 10 KB Push press (5/side) 10 KB Snatch (5/side) WOD – Benchmark Cindy 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats or Mary 20 Minute AMRAP:
Warm-up Not for time: 15 Broomstick OH squats 15 Sit-ups 15 Pull-ups 15 Burpees Then 2 rounds not for time: 5 Muscle-up transitions – feet on the floor 3 Squat rotate and reach 3 Samson to Kosack (with 5 sec holds) WOD # 1 Strength Front squat 7 x 1 WOD # 2 – Conditioning
“Patton” For Time 25 Deadlifts, 70/45 kg 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks, 70/45 kg 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks, 70/45 kg 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks, 70/45 kg 10 Strict Pullups 400 meter Run 25 Deadlifts, 70/45 kg
WOD # 1 – Strength For max load: Weighted pull-ups 3-3-3-3-3 WOD # 2 – Conditioning “Team AMRAP” For max total reps in 22 min: Push-ups Row for Cals Sit-ups * Working in teams of 4, complete as many reps as possible of each * Only 1 team member can be working on the same station
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