Tag

Running

LIFT: Bench Press – 1 RM WOD: 3 Rounds for time 12 Front sqauts @ 135/95 10 Pull ups 8 Push press @ 135/95 400m...

SKILL: 3 x Max Effort Double under’s WOD: “Michael” 3x 800m Run 50 Back extensions (supermans) 50 sit ups

LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run

SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups

LIFT: Press – 3 RM WOD: Run 400m -rest 1 min- Run 800m -rest 2 min- Run 400m

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge...

LIFT: Jerk – 3 RM WOD: 400m Run 40 squats 30 sit ups 20 burpees 10 pull ups 400m Run

SKILL: 400m Run for time WOD: 5 Rounds 20 Lunges @ 95/65 30 Double under’s

LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate...

LIFT: 1 Power clean + 1 Squat clean EMOM for 10 min WOD: Death by 10m sprint (add 10 meters every minute)