Tag

Running

LIFT: Bench Press – 3 x 5 WOD: 36*-24*-12 Hollow Rocks Russian twist per side @ 16/12 kg * between sets Run 100m with sandbag...

LIFT: Press – 5 x 3 WOD: 3 Rounds 200m Run 15 Ball slams @ 20/15 6 Push press (@ press weight)

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 min odd: suicide run even: 50 foot OH barbell carry @ 95/65

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 100m Run 10 OH Lunge steps @ 45/25

SKILL: Sprint drills – 4 x 50m WOD: 21-15-9 Thrusters @ 95/65 Double under’s

LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6...

LIFT: Clean – 1 RM WOD: Every 3 min complete….. 1 suicide run 3 thrusters @ 115/75 6 front rack lunges – rest for the...

LIFT: Back Squat – 5 x 5 WOD: 200m Sprint then 2 Rounds of… 14 Box Jumps @ 24/20 7 Deadlift @ 285/175 then… 200m...

SKILL: Turkish Get up 1-1-1-1-1 WOD: 600m Run 40 Wall Ball @ 20/14 200m Run 40 Lunge steps 600m Run

LIFT: Bench Press 5 x 5 WOD: 5 Rounds 10 Snatch @ 95/65 200m Run