Strength/Skill: 3 rounds of 10 KB strict presses and 10 back squats at 50%
WOD: Row 500m
Then:
50 squats
50 pull-ups
50 box step overs
50 sit-ups
Strength/Skill: 3 rounds of 10 KB strict presses and 10 back squats at 50%
WOD: Row 500m
Then:
50 squats
50 pull-ups
50 box step overs
50 sit-ups
Strength/Skill: 1RM Hang Squat Clean
WOD: EMOTM for 10 mins
5 Wallballs (20/14)
5 Thrusters (95/65)
Strength/Skill: 3 rounds of 10 DB snatches, 15 GHD Sit-ups and 30 sec high plank
WOD: 50 DUs then:
4 rounds
10 front squats (115/75)
10 K2E
10 SDHP
Strength/Skill: 3-3-3-3-3 Push Jerks
WOD: 5RFT
20 OH KB Lunges (53/35)
10 v-ups
5 ring muscle ups
Strength/Skill: EMOTM for 15 mins 1 power clean, 2 front squats and 1 jerk
WOD: 10 RFT
100m run
20 DUs
20 Mountain Climbers
Strength/Skill 5×3 hang cleans
WOD: 3 mins, 6 mins, 9 mins with 1 min rest between
50 mountain climbers
30 KBS
10 T2B
50 DUs
30 Dead lifts
10 Sit to Stand with plate (15)
250m row
30 slam balls
10 Box Jumps
Strength/Skill: Snatches work to a 1RM or work on technique
WOD: 21-15-9-15-21
Lateral Jumps
Push Press (115/75)
Goblet Squats (53/35)
Strength/Skill: 5×10 back squats at 60%
WOD: 5RFT
5 C2B Pull ups
10 Box Jumps Overs
10 Pistols
5 Burpees
Strength/Skill: 3 rounds of 3 wall walks 10 front rack lunges
WOD: Row 15 calories
30 Back Squats (135/85)
10 Pull-ups
Row 10 Calories
20 Clean and Jerks
10 Pull-Ups
Row 15 Calories
10 Thrusters
10 Pull-Ups
Strength/Skill: 5 x 5 push presses at 75% of your 1RM
WOD: Row 500m then:
2RFT
5 HSPUs
10 Burpees
15 Jump Squats
20 DUs
15 Box Jumps (24/20)
10 GHD Sit-ups
5 T2B