Tag

Running

LIFT: Press – 5 x 3 WOD: 1 mile Run 100 sit ups 200 KB Swings @ 24/16kg 300 squats 1 mile Run

LIFT: Bench Press – 3 x 5 WOD: 50 ft. Farmer Carry (HAP) 100m Run 50 ft. Farmer Carry 200m Run 50 ft. Farmer Carry...

SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat...

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team...

SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)

SKILL: 500m Row for time WOD: 5 X 10 Front Rack Lunges @ 115/85 20 Ball slams @ 20/15 suicide sprint

LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint

LIFT: Press – 5 x 3 WOD: 4 min Partner AMRAP Partner A – OH DB Hold while Partner B completes a suicide run Rest...

LIFT: Bench – 3 x 5 @ 85% of 5RM WOD: 5 Rounds 1 Power clean @ 95/65 2 Beggars 1 Suicide sprint