Warm U: 400m Run + Mobility
Squat Therapy OR Overhead Position
Skill/Strength: Catch Up Mon/Tue/Wed
WOD: 3RFT
15 x HSPU
20 x Alternating Pistols
30 x D.U...
Warm Up: 400m Run + Mobility
Skill/Strength:
A: Kipping
B: 15mins to Establish a Heavy Clean + Jerk
WOD: 3RFT
400m Run
12 x Back Squats (70/50
6 x Push Jerk (70/50)...
Warm Up: 400m Run + Mobility
Squat Therapy
Skill/Strength:
A: Double Unders
B: Pause Front Squats 5 x 2 (3 second pause)
WOD: 20min Time cap
50 x Wallballs
1 mile Run
50 x Wallballs...
Warm Up: Mobility + 3rds 200m Run 5 x HSPU 10 x M.C
Strength/Skill:
A: Pistols
B: OH Walking Lunge - Build up to a heavy 2 x Lengths of the Box
WOD: 21...
Warm Up: 400m Run + Mobility
Overhead Position
Skill/Strength:
A - Rope Climbs
B - Snatch (warm Up to 80%) 5 x 1
WOD: 12min AMARP
5 x Power Snatches (45/30)
10 x Walking Lunges
5 x Pull...
Warm Up: 400m Run + Mobility
Strength/Skill:
A - Handstands/ Handstand Walk
B - OTM for 10mins 2 x Cleans @ 80%
WOD: FT
70 x A.S
60 x Burpees
50 x Sit Ups
40 x TTB
30 x...
Warm Up: 400m Run + Mobility
Skill: D.U practice
Strength: Build up to a heavy complex 1 x Push Press 1 x Push Jerk
WOD: In a 8 min Running clock complete:
"Fran"
21-15-9
Thrusters (42.5/30)
Pull Ups
In...
Warm Up: 400m Run + Mobility + 3rds Bear crawl/Broad Jumps/shuttles
Strength: Ring Skills - "Skin the Cat" / L-Sits / Muscle Ups
WOD: Partner WOD
120 x Sit Ups
600m Run together
50 x...
