Tag

Running

LIFT: Press – 1 RM WOD: 4 Rounds 20 Back squat @ 135/95 400m Run

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*

SKILL: 150 KB Swings for time WOD: 6 rounds 400m Run 10 KB Snatch per arm 20 push ups

LIFT: Press – 3 RM WOD: Partners – complete 4 rounds each A) Run 400m B) AMRAP pull ups (C2B if you have them) -score...

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 5 Press @ 75/55 1 Suicide sprint

LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run...

SKILL: 400m Run x 2 (80%) WOD: AMRAP in 12 12 Hang Power Clean @ 95/65 24 Sit ups