Tag

Running

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 5 Rounds AMRAP Shoulder to OH – no rack @ 75% C&J weight Run...

LIFT: Press – 5 x 3 @ 85% WOD: 10x 100m Sprint Rest 90 sec.

SKILL: 400m Run for time WOD: 1 min. AMRAP DB Snatch @ 45/30 (alternating) 1 min. AMRAP Wall Ball @ 20/14 2 min. AMRAP DB...

LIFT: Back Squat – 3 x 5 @ 85% WOD: 4x 200m sandbag run 20 lunge steps rest 2 min

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class...

SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…