Warm Up: 400m Run + 3rds 5 x Pull Ups 10 x Tuck Jumps 15 x Pass Throughs
Strength: Handstand Walks / HSPU Strict /Kipping 5 x 10
WOD: FT
100 x Burpees...
Warm Up: 3rds 200m Run 5 x HSPU / 10 x A.S / 15 x DU
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 8min AMRAP
8 x Left Side MedBall Throws (20/14)
8...
Warm Up: 400m Run + 100 x DU + Mobility
Strength:
1. 5 x 5 Standing DB or KB Strict Press
2. Deadlifts 3,3,3,3,3
WOD: 4RFT
9x Pull-ups
9x Sumo deadlift high pulls (40/30)
9x Burpees
9x Power snatch...
Warm Up: 400m + 3rds 5 x Burpees 10 x Tuck Jumps 15 x DU
3 x Max weighted Plank Hold (15/10)
Strength: Ring Work - Dips/Push Ups/Rows/MU
WOD: 10min AMRAP
10 x Burpees
10 x...
Warm Up: 400m Run + Mobility
A total of 75 Rope Climbes for the whole Box. Each Class has 7 mins to get as many rope climbs as possible (Long Socks!!)
Strength: Working...
