Mobility 15mins WOD Partner 3 Rounds for Time 50 Double Under Buy In 50 Wall Balls 20/14lbs 50 KB Swings 24/16kg 50 Box Jumps 24/20″ 50 Pull Ups Run 400m 50 Double Under Cash Out Each Partner does half the movements Partners must run together
Strength Week 1 of 6 week Press Cycle 5X5 @ 50% est 1rm WOD 7 Rounds for Time Run 400m 12 Clean & Press 60/30kg
Skill Bar Muscle Up WOD 5 Power Cleans 60/40kg 5 Bar Hop Burpees 10 Power Cleans 60/40kg 10 Bar Hop Burpees 15 Power Cleans 60/40kg 15 Bar Hop Burpees 10 Power Cleans 60/40kg 10 Bar Hop Burpees 5 Power Cleans 60/40kg 5 Bar Hop Burpees
Strength Back squat 1RM Test WOD 3min AMRAP 5 Push Ups 5 Pull Ups Rest 3mins 3min AMRAP 5 Air Squat 5 Lunges
Skill Handstand WOD 3 Rounds Run 400m 10sec Handstand Hold 30 Air Squats 20 T2B/K2E 10 Bear Crawl Forward & Back
Mobility- 15mins Team WOD Team of 4 mixed For Time Loaded Carry 1km 100kg Then 100 KB Swings 24/16kg 150 Push Ups 200 Sit Ups 250 Jumping Jacks 200 sit Ups 150 Push Ups 100 KB Swings 24/16kg Then Loaded Carry 1km 100kg Team can split the 100kg anyway they like Can use KBs or…
Strength CrossFit Total WOD Roy 5 Rounds for Time 15 Deadlift 100/60kg 20 Box Jumps 24/20′ 25 Pull Ups
Strength Tyre Flip/Sled Push WOD 21/15/9 American KB Swing 24/16kg Burpee Pull Up
Skill Snatch WOD 5 Rounds for Time Run 400m 15 Thrusters 40/30kg 10 STOH 40/30kg 5 Ring/Box Dips
Strength Back Squat Body Weight 10-1 WOD 1 10min AMRAP Run 50m 10 Push Ups Rest 2mins WOD 2 10min AMRAP 5 Pull Ups 10 Lunges