Tag

Running

SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00

LIFT: Bench Press – 1 RM WOD: 4 Rounds 20 Alt. DB Snatch – HAP 100m Sprint -10 min Cap-

LIFT: Back Squat – 1 RM WOD: 3 Rounds 400m Run 15 Ring Rows

SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...

SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees

LIFT: Back Squat – 3 RM WOD: 3 Rounds 400m Run 30 DB Snatch @ 50/35 30 Air Squats 1 min Rest b/w rounds

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

SKILL: Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops WOD: 1...

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run