Warm Up: 400m Run + Mobility
Skill: Ring Dips/Rope Climbs
Strength: Snatch 7 x 1 @ 80% 1rm
WOD: FT Reverse Ladder
10,9,8,7,6,5,4,3,2,1
OHS (50/30)
1,2,3,4,5,6,7,8,9,10
Ring Dips
For Example ...
Warm Up: 400m Run + Mobility
Skill/Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 7 mins to complete
30 x Deadlift (50% of your 1 RM)
30 x Box jumps (30/24)
Max reps Wall balls...
Warm Up: Mobility + 3rds 5 x Broad Jumps 10 x V-Ups 15 x M.C
Strength: Pistol Squats + Hip Shoots
WOD: 12 min AMRAP (For Quality Not Speed) :
15 x Supine...
Warm Up: 400m Run + Mobility + 5 x Pull Ups 10 x Box Jumps 15 x D.U
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: FT
30 x T2B
800 Run or 1000m...
