Tag

Running

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 2 Stone to shoulder 200m Run

LIFT: 15 min to find 3RM Thruster WOD: Run 200m 21 thrusters @ 115/85 21 pull ups Run 400m 15 thrusters 15 pull ups Run...

SKILL: Tire Flips WOD: 400m Run to buy in, 2 Rounds of 50 KB Swings @ 24/16 kg 40 Burpees 30 alt pistols 20 pull...

LIFT: Snatch – 7 x 1 WOD: Run 200m 21 DB clusters @ 45/30 Run 400m 15 clusters Run 800m 9 clusters

LIFT: OH Squat – 5 x 2 WOD: Partners (1 person working) 100 T2B 75 Burpee Box Jump 100 Push Jerk *200m Run every 4...

SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups

SKILL: Handstand / HS walk WOD: 6 Rounds 200m Run 4 Muscle ups 6 HSPU 8 Burpees

SKILL: Atlas stone technique WOD: 5 stones to shoulder 800m Run 10 stones to shoulder 400m Run 15 stones to shoulder 200m Run

SKILL: Atlas stone cleans / sandbag cleans WOD: Partners – similar strength 6 Rounds A) 200m Run B) max distance sandbag or stone carry

LIFT: Bench Press – 3 x 5 WOD: 2 Rounds 400m Run 50 Box Jump @ 24/20 400m Run 50 Heavy KB Swings