Warm Up: 400m Run + Mobility
A - 2rds 100m Partner Carry / 10 x Sync Burpees / 10 x Syn A.S
B - WOD prep
Partner Saturday
FT - Split Reps However Apart...
Warm Up: 400m Run + Mobility
A - 3rds 10 x Wallballs / 10 x Jump Lunges / 10 x V-Ups
B - WOD Prep
COMPETITORS
"Kelly"
5RFT
400 m Run
30 x Wallballs (20/14)
30 x Box...
Warm Up; 400m Run + Mobility
A - 3rds 5 x Banded Good Mornings / 10 x Russian KB Swings (medium)
B - 10min EMOM of 3 x D.L @ 65-75%
COMPETITORS
FT
30 x...
Warm Up: 400m Run + Mobility
A - Pec Smash + Triceps / Test Dip Programme
B - Test 1 RM Back Squat
COMPETITORS
10min EMOM
4 x GTOH (60/40)
6 x Burpees Over Bar
PERFORMANCE
10min EMOM
6...
Warm Up: 400m Run + Mobility
A - Pec + Tricep Smash / Test Dip Programme
B - Test 1RM Strict Press
COMPETITORS
12 Min Time Cap
30 x Burpee Box Jump Overs (24/20)
30 x...
TEST WEEK
Warm Up: 400m Run + Mobility
A - Pec + Tricep Smash - Test Dip programme
B - Test 1RM Deadlift
COMPETITIORS
0-5 min 500m Row + 50 x Wallballs (20/14)
5-10 min 500m...
