Warm Up: 400m Run + Mobility
Strength/ Skill: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: EMOTM for 15mins
5 x Pull Ups
10 x Russian KBS (24/16)
15 x A.S...
Run:
Short Intervals: 6 x 200m 1:2 Work to Rest
Long Intervals: 4 x 800m 3 min rest
Time Trial: 5km
Swim:
Short Intervals: 12 x 50m Front Crawl 20 sec Rest
Long Intervals: 5 x...
Warm Up: 400m Run + Mobility
Skill; 3min of Max DU
Strength: 5 x 3 OHS
WOD: 7min AMRAP
5 x DL (100/70)
10 x Pistols (5 each side alternating)
15 x Push Ups...
Warm Up: 400m Run + Mobility
Skill: Each class has 5 mins to Climb the Rope as many Times as possible.
Strength: Snatch Complex - work up to a heavy complex (1...
Warm Up: 400m Run + Mobility
Skill: Hanging L-Sit / L-Sit Pull Ups
Strength: Clean Complex - work up to a heavy single (1 x Clean 1 x Hang Clean 1 x...
