Warm Up: 400m Run + 3rds 5 x Push Ups 8 x Muscle Cleans 10 x Roll Outs
Strength: Hang Clean 3RM / Behind the Neck Jerk Tekkers
WOD: 21-15-9
Deadlifts (125/75)
Box Jumps...
Warm Up: 400m Run + Mobility + 5 x Rope Climbs
Strength: OTM for 10 mins 3 x Strict Press @ 75%
WOD: 12 min AMRAP
10 x Broad Jumps
10 x STOH (42.5/30)
10...
Warm Up: Mobility + 3rds 200m Run 7 x Push Ups 10 x A.S
Strength: Extra Moblity OR Catch Up Mon/Tue/Wed
WOD: 8RDS - Every 2 mins
10 x Burpees
10 x Pull Ups...
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...
