Strength/Skill: Front Squats 5-5-5-5 @ 80%
WOD: 4RFT
10 HRPUs to ball
15 Push Jerks (115/75)
10 GHD Back Extensions
Strength/Skill: Front Squats 5-5-5-5 @ 80%
WOD: 4RFT
10 HRPUs to ball
15 Push Jerks (115/75)
10 GHD Back Extensions
Strength/Skill: 3 rounds of 10 strict DB presses and 1 min high plank
WOD:
10-1 T2B
1-10 Squat Cleans (135/95)
Strength/Skill: Snatch Balance work
WOD: 100 mountain climbers
100 DUs
Run 1 mile
100 DUs
100 mountain climbers
Strength/Skill: 5-5-3-3-3 Hang Power Cleans
WOD: 20 calorie row
Then:
30-20-10-5
Thrusters (75/55)
v-ups
Then 20 DUs
Strength/Skill: 20-30 mins of pull-up work
WOD: Run 100m
10 KBS (53/35)
Run 200m
20 Goblet Squats
Run 400m
40 KBS
Strength/Skill: 10 turkish get ups and 25 anchored sit ups for 3 rounds
WOD: 12 min AMRAP
10 body blasters (burpee + pull up + knees to elbows)
1 rope climb
1 wall walk (scaled is 5 push ups)
*scale body blaster as burpee, jumping pull up and knee up)
Strength/Skill: 3 rounds of 20 bulgarian split squats and 10 ring dips
WOD: 21-15-9
OHS (95/65)
Bar Facing Burpees
Run 200m after each round
Strength/Skill: EMOTM for 12 minds 1 squat clean, 1 front squat and 1 jerk
WOD: 10 Burpees
50 DUs
50 Box Jumps
50 DUs
50 Step Overs
50 DUs
10 Burpees
Strength/Skill: 5 x 3 strict press @ 85% of your 1RM
WOD: 25 back squats at 50%
Rest 1 min
25 push presses at 50%
Rest 1 min
25 front squats
Rest 1 min
25 hang cleans at 50%
Strength/Skill: 5 x 10 backsquats at 40-50% of your 1 RM
WOD: Run 600m
Then 10 round of
5 pull-ups
10 sit ups
20 lunges