Warm Up: 400m Run + Mobility
Overhead Position
Skill/Strength:
A: Handstand Push Ups
B: Work up to a heavy Split Jerk
WOD: 3RFT
20 x Alternating Pistols
10m HS Walk
5 x Muscle Ups...
Warm Up: 400m Run + Gymnastic Warm Up
Skill/Strength:
A- "Skin The Cat"
B- Ring Dips 4 x 10 / Supine Ring Rows 4 x 10
WOD: 20min AMRAP
400m Run
20 x...
Warm Up: 400m Run + Mobility
Ankle + wrist Mobility
Skill/Strength:
A: Rope Climbs
B: 15mins to build up to a heavy Snatch
WOD: 7min AMRAP
Burpees (target 6 inches above arm reach)...
Warm up: 400m Run + Mobility
Skill/Strength:
A: Kipping/Butterfly
B: 3 Position Clean 1 x Clean 1 x Hang Clean 1 x High Hang
WOD: 5RFT
20 x Wallballs
10 x H.C (60/40)
...
Warm Up: 400m Run + Mobility
Squat Therapy
Skill/Strength:
A: Double Unders
B: Back Squat 20 rep max
WOD: 5RFT
20 x D.U
10 x Burpees
2 x Lengths of Box KB Front Rack Lunge (24/16)...
Warm Up: Mobility + 3rds 200m Run 5 x TTB 7 x Pull Ups 9 x V-Ups
Skill/Strength:
A: Tire Flips
B: Floor Press 2,2,2,2,2,2
WOD: FT
8 x Bar Muscle Ups
16 x HSPU
24 x Box Jumps (30/24)
32 x...
