Mobility 15mins WOD- Teams of 4 25 Team Burpees(in unison) 400m Run 200 Air Squats(2 working) 200 Push Ups(2 working) 400m Run 200 Box Jumps 20′(2 working) 200 Lunges 10/5kg OH(2 working) 400m Run 100 Wall Balls 20/14lbs(2 working) 100 Pull Ups(2 working) 400m Run 200 Sit Ups(2 working) 200 T2B/K2E(2 working) 400m Run…
Mobility 15mins WOD- Partner ‘Triple Threat’ 1) 5mins Max Distance with Weight 2) Max Air Squats 3mins Rest 1) 5mins Row for Distance 2) Max Rep KB Swings 24/16kg 3mins Rest 1) 5mins Run for Distance 2) Max Rep wall Balls 20/14lbs
Strength Weighted Pull Ups 5X5 @70% 1Rm ‘or’ 5X5 on bands/negatives WOD Rebound Chipper 50 KB Swings 24/16kg 40 Sit Ups 30 Pull Ups 20 Cleans 40/25kg 10 Burpees
Strength Deadlift 5X5 @ 80% 1Rm WOD- ‘Fight Gone Bad’ 3 Rounds- 1min each station Wall Balls 20/14lbs Sumo Deadlift High Pull 35/25kg Box Jump 20′ Push Press 35/25kg Row for Calories
Skill Sumo Deadlift High Pull WOD 21/15/9 Sumo Deadlift High Pull 40/25kg Pull Ups Lunge 20/10kg Overhead
Skill – Corework 3mins L Sit 50 GHD Sit Ups 1 Min Plank Hold X 3 3 X 30secs Max Effort Sit Ups WOD 10 Rounds for time Run 100m 10 Burpee Box Jumps 24/20′
Mobility 15mins WOD- Partner Chipper 100 Burpees 90 Pull Ups 80 Sit Ups 70 Squats 60 Lunges 10/5kg Plate OH 50 Thrusters 40/25kg 40 Front Squat 40/25kg 30 Push Press 40/25kg 20 Squat Cleans 40/25kg 10 Rope Climbs/Wall Walks
Mobility 15mins Partner Wod ‘Batman & Robin’ 26min Amrap A runs 400m B does Amrap Hang Power Clean 60/40kg Switch & repeat A runs 400m B does Amrap Back Squats 60/40kg Switch & repeat A runs 400m B does Amrap DU’s Switch & repeat A runs 400m B does Amrap Burpees…
Strength Pull Ups 5X5 @ 60% 1Rm ‘or’ 5X5 on bands/negatives WOD Emom 16mins (odd) 12 KB Swings 24/16kg (even) 6 Burpees & 4 T2B
Strength Deadlift 5X5 @ 75% 1Rm WOD Amrap 20mins 10 Med Ball Cleans 20/14lbs 10 Med Ball Push Ups 10 Med Ball Thrusters 20/14lbs 10 Med Ball Sit Ups