Warm Up: 400m Run + Mobility
Strength: Bear Complex 5 x 5 (increase weight over the sets)
WOD: 3RFT
12 x Ring Dips
9 x Strict Pull Ups
6 x Pistols Each Leg (12 total)
3...
Warm Up: 400m Run + Mobility + 3 x 8 Ring Dips
Strength: OTM for 10mins 3 x Strict Press @ 75%
WOD: FT
Buy IN: 400m Plate Carry
25 x Power Cleans (60/40)
25...
Warm Up: Mobility + 3rds 5 x Pull Ups 10 x Push Ups 15 x A.S
Strength: Front Squats 5 x 3 (80% across sets)
WOD: "Helen"
400m Run
21 x KB Swings (24/16)
12...
Warm Up: 400m Run + Mobility
Strength: Handstands and Handstand Walking
WOD: FT
50 Cal Row
40 x Box Jumps
30 x Deadlifts (100/70)
20 x HSPU
10 x Alternating Pistols...
Warm Up: Mobility + 400m Run
Strength: Extra Prep
WOD: FT
"Isabel" (30 x Snatches 60/40)
Rest 2 Mins
"Grace" (30 x C+J 60/40)
Rest 2 Mins
"Annie" (50,40,30,20,10/ D.U + Sit Ups)...
Warm Up: Mobility + 400m Run
Strength: Clean Complex 1 x D.L 1 x Clean
WOD: 2RFT
21 x Med Ball Clean + ball Slam (20/14)
21 x Ring Dips
21 x KTE
21 x D.U...
Run:
Short Interval
3rds 50m Sprint 50m Walk back recovery, 100m sprint 100m walk back recovery, 200m sprint 200m walk back recovery
Long Interval
1600m @ 70% 400m Max, 1200m @70% effort 400m Max,...
Warm Up: Mobility + 3rds 200m Run + 7 Burpee Pull Ups
Strength: 20min to Establish 1RM Back Squat
WOD: Death By "Shuttle Run" - 20 meter shuttle
Min 1 - Run up...
