Tag

Running

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 200m Run 20 wall ball @ 20/14 10 T2B

LIFT: Clean & jerk – 7 x 1 WOD: 10-8-6-4-2 Pendlay Row @ 3/4 BW 200m Run after each set

SKILL: Tire Flip Tabata WOD: -For time- 100m Run 20 Ball slams @ 20/15 200m Run 20 Ball slams 400m Run 20 ball slams

LIFT: Deadlift – 1 x 5 WOD: 5X 3 Tire Flips 200m Run 1 Rope Climb

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Ball slams @ 20/15 100m sprint 10 pull ups 100m sprint

SKILL: Balance drills WOD: AMRAP in 16 6 thrusters @ 95/65 12 Over bar burpees 400m Run

SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-