Strength/Skill: 3 rounds of 10 strict presses off back and 15 goblet squats
WOD: 15 min AMRAP
12 wallball v-ups
8 box jump overs
5 full snatches (115/75)
Run 100m
Strength/Skill: 3 rounds of 10 strict presses off back and 15 goblet squats
WOD: 15 min AMRAP
12 wallball v-ups
8 box jump overs
5 full snatches (115/75)
Run 100m
Strength/Skill: 3-3-3-2-1 Hang Squat Cleans
WOD:
10-1 ring push ups
1-10 Front Squats (135/95)
Strength/Skill: Down and back OH bar walking lunges
WOD: EMOTM for 15 mins
20 mountain climbers
100m Run
Strength/Skill: 3 rounds of 5 ring muscles ups and 15 ring knee ups
WOD: Jackie
1000m row
50 thrusters (45/35)
30 pull-ups
Skill/Strength: 5-5-5-5-5 Push Presses and 30 second handstand hold
WOD: Christine
3RFT
500m row
12 deadlifts (body weight)
21 box jumps (24/20)
Strength/Skill: 3 rounds of run 200m and 15 DB clean and jerks
WOD: EMOTM for 15 mins
0,3,6,9,12 15 GHD back extensions
1,4,7,10,13 8 burpees
2,5,8,11,14 15 sit-ups
Strength/Skill: 3 rounds 15 KB sumo deadlifts on boxes and 10 GHD sit ups
WOD: 4 rounds
10 thrusters (155/105) (135/95)
5 burpees
Run 200m
Rest 2 mins
Strength/Skill: Work up to a 3RM front squat
WOD: Row 1000m
50 squats
40 push ups
30 sit ups
40 push ups
50 squats
Strength/Skill: 10 strict pull ups and 10 KB walking lunges
WOD: 12 min AMRAP
8 sumo deadlift high pulls (135/95) (115/75)
10 front rack reverse lunges
12 slam balls (30/20)
Strength/Skill: Bench Press 5-5-5-5-5 Handstand work between sets
WOD: 4RFT
Run 200m
10 Shoulder to Overhead (155/105) (135/95)
Run 100m backwards
10 Back Squats