WOD
Run 800m then, (5 Rounds) 5-Hang Squat Clean(95-65)/ 5 Pull Ups
Run 400m then, (4 Rounds)
Run 200m then, (3 Rounds) |
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Strength- Press
2-2-2-2-2
WOD 8 min AMRAP
10-Box Jump(30-24)
15-DL (bw-3/4 bw) |
WOD
1000m Run
5000lb Deadlifts
4000lb F Squats
3000lb S to OH
Run 1000m |
WOD
21-15-9
Squat Clean Thruster
Push Ups
Squats |
Strength-Snatch
2-2-2-1-1-1
WOD
Run 400m
25s of
Squat Snatch(75-55)/KB Swings/OH Squats/Box Jumps(30-24)/SDHP/Thrusters
Run 400m |
WOD
A. 4 Rounds
4-6 One arm db Presses each arm, 90 sec rest
7-10 Lsit tuck to extensin, 90 sec rest
B. 15-12-9
Power Clean (185)
HSPU
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Strength Push Press 2-2-2-2
WOD (4 Rounds)
10 Goblet Squats(70-45) 45sec rest
7 Supine Row 45 sec rest
Hollow rock hold 30 sec
Rest 45 sec |
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