WOD

Warm Up: 400m + Mobility 2rds 10x wall ball 10x jump squat 2x length of box braod jump WOD Prep Competitor: 7RFT 400m Run 10 x HSPU 2 x Rope Climbs   Performance: 77RFT 400m Run 15x Push Press (60/42.5) 15x Burpee over bar   Fitness: 7RFT 400m...

Warm Up: 400m + Mobility 2rds 10xBanded Leg Raise 10x Banded GM 5x each leg PVC SLDL 10x hip Hinge Patterning 15 sec HS Plank Strength: DL 2x5 at same weight as last week 3x8 Clean Pull @70-80% Work Capacity Competition: 12,9,6 Clusters...

Warm Up: 400m + Mobility 2rds 15x Pass Overs 5x Ring Scap Activation 15 Sec HS Plank 10x FR High Elbows Strength: Push Press 2x5 at same weight as last week 3x8 Push Jerk @70-80% Work Capacity Competition and Performance: 'Danny' 20...

Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat- 20 sec hold 15 sec HS Plank Partner Hip Flexor Activation Strength: Bk Squat 2x5 at same weight as last week 3x8 Box Squat @70-80%   Work...

Warm Up: 400m + Mobility 6 Point Rocks Goblet Squat Partner Hip Flexor Act HS Plank Strength: Back Squat 2 x 8 add 5kg 3 x 10 Box Squat @ 80% Competition / Performance / Fitness Death By Burpees...

Warm Up: 400+Mobility Together as a pair 3rds 20 sec hang from bar 30 sec plank 10 synchro burpee Partner WOD: As A Pair 800m Run together 20x synchro burpee 400m KB Carry 50x goblet squat shared as needed 24/16 200m...

Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat into 20 sec hold 15 sec HS Plank Strength: Partner Hip Flexor Activation Back Squat 2x8 add 5kg 3x10 Box Squat @80% Work Capacity Competitor: 3RFT 25 x TTB 20 x...