Tag

Benchmark

SKILL: Mobility / Shoulder prep WOD: “Adrian” 7 Rounds 3 Forward Rolls 5 Wall Walks 7 T2B 9 Box Jump @ 30/24

SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

STRENGTH: Thruster 1 RM WOD: “Charlie Sheen: 10 Atlas Stone Cleans then do Fran 21-15-9 Thrusters @ 95/65 Pull ups

STRENGTH: Back Squat 3 RM WOD: 30 sec Interval Flow – Complete 3 Rounds KB Push Press – R H2H swings KB Push Press –...

STRENGTH: Press 4 x 3 WOD: “Baseline” 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups

WOD: “COE” 10 Rounds 10 Thrusters @ 95/65 10 Ring Push Ups

STRENGTH: Push Press 1RM WOD: Partner’s 3 Rounds P1 Holds plank P2 Runs 200m

SKILL: Burgener warm up WOD: AMRAP in 18 3 Power Snatch @ 115/85 2 Rounds of Cindy 1 Rope Climb

SKILL: 400m Run for Time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk

STRENGTH: Front Squat 5 x 2 @ 75% WOD: “Annie on the Run” 50*-40*-30*-20*-10* DU’s Sit ups *400m Run after each set