Tag

Running

SKILL: 400m Run then 200m Farmer Carry WOD: AMRAP in 7 3 HSPU 6 Deck Squats 9 Pull ups

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: 7 x 5 DB Clean to Thruster @ 40/25 1 suicide

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: Press – 5 x 3 WOD: Pull ups 5-10-15-20-25 100m Sprint after each set

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

LIFT: Jerk – 5 x 2 WOD: 5x 200m Run 10 OH Squat @ 95/65

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)

LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1...

SKILL: 3 Resisted sprints WOD: AMRAP in 10 5 pull ups 10 wall ball @20/14 20 Double under’s

LIFT: Press – 5 x 3 WOD: 5 Rounds suicide sprint 15 KB Swings @ 24/16 kg 15 Ball slams @ 20/15