WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m
Rest 3 mins
Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)
WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m
Rest 3 mins
Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)
Strength/Skill: 5-4-3-2-1 Strict Press an 1 min plank hold
WOD: 30-20-10-20-30
DUs
Air Squats
Run 200 on the (-)
WOD:
3 rounds
10 front rack lunges (135/95)
Run 400m
Rest 2 min
Rest additional 3 minutes
3 rounds
10 push presses (135/95)
Run 200m
15 box step overs
Rest 2 mins
3 rounds
5 T2B
10 push ups
20 squats
Strength/Skill: 4 rounds of 5 front squats, 10 KB lateral lunges, 15 sumo KB jumps
WOD: EMOTM for 20 mins
1 – Run 100m
2 – Row 12/8 calories
3 – 30 Mountain Climbers
4 – 20 Lateral jumps
Strength/Skill: 4 rounds of 10 RDLs and 10 Bulgarian Split Squats
WOD:
8 min AMRAP
40 DUs
15 HRPU
10 Pull-Ups
Rest 2 mins
8 min AMRAP
5 HSPU
10 thrusters (95/65)
100m Run
Strength/Skill: 3 rounds of 10 SDHP and 10 floor wipers
WOD: 10 min AMRAP
10 T2B
20 walking lunges
30 sit ups
WOD: 3 rounds
20 DB snatches (50/35)
Run 400m
Rest 2 mins
After round 3 rest total of 5 mins
10 Back Squats (155/105)
25 DUs
Row 250m
Rest 2 mins
Then 3 rounds
5 pull ups
10 pistols
15 v-ups
Strength/Skill: 10-15 minutes of snatch and OHS work
WOD: 4RFT
20 push ups
30 air squats
2 rope climbs
Run 200m
Strength/Skill: 3 rounds of 5 pull ups negatives or chest to bar pull ups and 1 min DU work
WOD: EMOM for 15 mins
1 deadlift
2 hang power cleans
3 front squats
*complete all three movements every minute and add weight every 5 mins
Strength/Skill: Front Squats 5×5 and 10 GHD sit ups between sets
WOD: 21-15-9-15-21
Wallballs (20/14)
Burpees
Finish with 500m row