Tag

Metabolic Conditioning

SKILL: 400m Run for time WOD: 5 Rounds 20 Lunges @ 95/65 30 Double under’s

LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb

LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate...

SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…...

LIFT: Jerk – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 Burpees over bar

LIFT: 1 Power clean + 1 Squat clean EMOM for 10 min WOD: Death by 10m sprint (add 10 meters every minute)

LIFT: Deadlift – 5 RM WOD: 10-9-8-7-6-5-4-3-2-1 Russian twist @ 16/12 kg KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips

SKILL: 400m Run then 200m Farmer Carry WOD: AMRAP in 7 3 HSPU 6 Deck Squats 9 Pull ups

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: 7 x 5 DB Clean to Thruster @ 40/25 1 suicide