Tag

Strength Endurance

STRENGTH: In 10 min find 1RM Cluster WOD: 2 Rounds 15 Cluster @ 50% 5 Rope Climbs

WOD: 10 Rounds – Every 3 minutes 1 Hang Squat Clean 1 Front Squat 1 Split Jerk -start at 50% 1RM, add weight every round-

SKILL: Tire Flips / Sled Drag WOD: Teams of 3 2 min AMRAP Tire Flips 2 min AMRAP Rope Climbs 2 min AMRAP Sled Drag...

PARTNER WOD: 5000m Row 400 Double Under’s 300 Wall Ball @ 20/14 200 Hang Power Cleans @ 95/65 100 Burpees over Bar

SKILL: Mobility work WOD: 4 Rounds 50 ft DB walking lunge (HAP) 20 sec L-sit 15 ft HS walk / 15 sec HS hold

SKILL: Farmer Carry Prep WOD: 10 Rounds 6 DB Bench Press / Floor Press (HAP) 100 ft Farmer Carry after each set

SKILL: Sled pulls WOD: 5 min Burpess 4 min Wall Balls @ 20/14 3 min Double under’s 2 min Assault Bike 1 min Air Squats

STRENGTH: Front Squat 5 x 2 @ 80% WOD: 3 Rounds 200m Run AMRAP pull ups 200m Run AMRAP push ups *unbroken sets

SKILL: HSPU technique WOD: 5 Rounds 9 Bar Facing Burpees 6 HSPU 3 Deadlift @ 75% 1RM

SKILL: Handstand Hold WOD: 20 min AMRAP 2 Person Relay: 15 KB Swings @ 32/24kg + 15 Burpees