Tag

Metabolic Conditioning

SKILL: 3 x max HSPU WOD: 5x 5 HK2E 10 Burpees 15 KB Swings @ 24/16 200m Run

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 3 Power Cleans @ 135/95 6 Overbar Burpees

LIFT: Press – 3 x 5 WOD: 50 push ups 50 Double under’s 50 Box jumps @ 24/20″ 50 Double under’s 50 KB Swings @...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s

SKILL: 400m Run for time WOD: 5 Rounds 7 Burpees 5 Box Jumps @ 30/24 3 Muscle ups

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 400m Run 30 foot Bear walk 15 pull ups

LIFT: Snatch – 7 x 1 WOD: – for time – 500m Row 25 Goblet squats @ 32/24 kg 50 Double under’s

SKILL: Sled Races WOD: “Fight Gone Bad” 3 Rounds – 1 min stations Row for calories push press @ 75/55 box jumps @ 24/20 SDLHP...