Warm Up: Mobility + 3rds 5 x burpees 2 x Shuttle Sprints
Strength: Pause Back Squats 2,2,2,2,2
WOD: FT - Time Cap 15 mins
50 x Wall Ball 20/14
30 x Power Snatches...
Warm Up: 400m Run + Mobility + 3rds 5 x knee tucks 8 x Push Ups 10 x sit ups
Strength: Pistols
WOD: "Cindy"
20min AMRAP
5 x Pull Ups
10 x Push Ups
15...
Warm Up: Mobility + 3rds 200m Run 5 x Pull Ups 10 x Push ups 15 x A.S
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD:
21-18-15-12-9-6-3
Burpees
Sit-ups
Walking Lunges
...
Warm Up: 400m Run + Bullet Proof Shoulders
Strength: 15 mins to Establish 1RM Snatch
WOD: FT
35 x Hang Power Snatch (40/25)
15 x Burpees
25 x Hang Snatch (50/30)
15 x Burpees
15 x Snatches...
Warm Up: 400m Run + Mobility + 3rds 5 x Burpees 8 x Pull Ups 11 x Tuck Jumps
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 8rds
Every 2 mins Complete
10 x...
