Warm Up: 400m Run + Mobility
Skill: Max Unbroken M.U/C2B Or Pull Ups
Strength: Snatch Complex 1 x High Pull 1 x Hang Snatch 1 x OHS
WOD: "Isabel" - FT
30 x Snatches...
Warm Up: Mobility + 3rds 200m Run 7 x Pull Ups 7 x HSPU 7 x Sit Ups
Strength/Skil: Extra Mobility OR catch Up Mon/Tue/Wed
WOD: FT
25-20-15-10-5
Swing (24/16)
5-10-15-20-25
Wall Balls (20/14)
...
Warm Up: Mobility + 2rds 200m Run 7 x Ring Dips 14 x D.U
Skill: Tyre Flip Relay
Strength: 1 RM Clean
WOD: 5rds
In 2 mins complete
200m Run
6 x Hang Squat Cleans (80/50)
With...
Warm Up: Mobility + 3rds 5 x Leg Swings 10 x Box Jumps 15 x KBS(medium weight)
Skill: HSPU
Strength: Deficit Deadlifts 4" - 3,3,3,3,3,3
WOD: Time Cap 25 mins
Run 400m
20 x HSPU
Run...
Run:
Short Interval: 6x200m 1:2 work to rest
Long Interval: 4x 800m 3 min rest
Time Trial: 5k
Row:
Short Interval: 8x 250m 1:2 work to rest
Long Interval: 6x 1000m 2 min rest
Time Trial: 2000m...
Warm Up: Mobility + 3rds 200m Run 5 x Strict Pull Ups 7 x Push Ups 9 x sec HS Hold
Skill: Max Unbroken D.U or Triple Unders
Strength: Pause Front Squats...
Warm Up: Mobility + 400m Run
Skill: Team Tyre Flip
Strength: Plate Balance OH Lunge Walk
WOD: 12 Min
Buy In: 400m KB Carry Run
AMRAP of in remaining time:
15 x TTB
15 x KB Swings...
Warm Up: Mobility + 3rds 200m Run 5 x Plate GTOH 10 x M.C 15 x Hanging Knee Raises
Skill: Supine Ring Rows
Strength: OTM for 8mins 2 x Snatches @ 70%...
Warm Up: Mobility + 3rds 200m Run 7 x Push Ups 10 x WB 13 x Sit Ups
Strength/Skill: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 21-15-9
Alternating KB Snatch (24/16)
Burpees
Alternating Pistols
...
Warm Up: Mobility + 2rds 200m Plate Carry 10 x Plate Burpees
Strength: Clean Complex 1 x Clean 1 x Hang Clean 1 x High Hang Clean
WOD: For Time
1000m Row
80 x...
