Warm Up: Mobility + 3rds 200m Run 5 x HSPU 7 x TTB 9 x V-ups
Strength: Muscle Up progressions
WOD: 12min AMRAP
7 x Strict Press (30/20)
15 x Pull Ups
50 x D.U...
Warm Up: Mobility + 400m Run + 3 Rds Cindy
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 3RFT
400m Run
10 x KB Step Ups Each Leg (24/16)
20 x M.C
50m Bear Crawl
...
Warm Up: Mobility + Calf Prep + 800m Run
Strength: Clean Complex 1 x Clean 2 x Front Squats 1 x Split Jerk
WOD: FT
500m Row
40 x KB Swings (24/16)
400m Run
30 x...
Run:
Short Interval: 4 x 500m 2min rest 4 x 500m 2 min rest 1000m moderate pace
The sets of 4 x 500s are the following:
1 400m hard / 100m easy
2 300m...
METCON PHASE BEGINS!!!!!!!
Warm Up: Mobility + 2rds 200m Run 10 x Burpees
Strength: Back Squat 5 x 3 @ 85% - after each set do 5 Box Jumps
WOD: 5RFT
40 x D.U
30 x...
Warm Up: Mobility + 3rds 5 Box Over Jumps 7 x Ring Dips 9 x M.C
Strength: Bar Muscle Ups / Pull Ups
WOD:
3 mins
400m Run
Max HSPU
rest 2 min
3mins
400m Run
Max TTB
Extra Credit...
Warm Up A: 400m Run + Mobility + 3rds 10 x Push Ups 10 x M.C
Warm Up B: Snatch Tekkers
Strength: Extra Mobility OR Mon/Tue/Wed
WOD: "Fran"
21-15-9
Thrusters (42.5/30)
Pull Ups...
