5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
Strength
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34
Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
Strength
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
WOD
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
Strength
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
WOD
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Strength
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
WOD
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
(KG conv: 53/34)
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)