Mobility 15 Mins Partner WOD- 2 Rounds for Max Reps From 0:00 – 4:00 Run 400 Meters together With remaining time as many reps as possible of: Alternating Power Cleans 60/40kg From 4:00 – 8:00 Run 400 Meters together With remaining time as many reps as possible of: Alternating Bar facing Burpees From 8:00…
Mobility 15 Mins WOD- ‘Marguerita’ 50 Rounds for Time 1 Burpee 1 Push Up 1 Jumping Jack 1 Sit Up 1 Handstand
Running Olympic Lifting Snatch Variations EMOM 3 WOD 4 Rounds, 2 Min Amrap 3 Power Snatches 5 Clean & Jerks 7 Front Squats Rest 2 Mins between Sets
Strength Re Test 1 Rep Max Squat Clean Interval Work Amrap 5 Mins Unbroken Sets of 7 C2B Pull Ups WOD 3 Rounds 21 Burpees 21 KB Swings 24/16kg
Core Work Skill EMOM 14 minutes (odd/even) 3 Touch and Go Power Cleans AHAP (Should be around 80%) 11 Toes to Bar WOD AMRAP 7 Minutes 15 Push Press 50/30kg 15 Box Jumps 24/20′
Strength Back Squat Re Test 1 Rep Max Accessory 3 Rounds 50 Double Unders 20 Push Ups Rest 1 Min between Rounds WOD 3 Rounds 50 Air Squats 5 Clean & Jerks 70/80%
Mobility 15 Mins WOD- Partner 100 Box Jumps 24/20′ 100 Pull Ups 100 Hang Power Cleans 45/30kg 100 Walking Lunges 100 KB Swings 24/16kg 100 T2B 100 Push Press 45/30kg 100 Sit Ups 100 Wall Balls 20/14lbs 100 Deadlifts 45/30kg 100 Burpees
Mobility 15 Mins WOD ‘Ivan the Terrible’ 90 Secs Skipping 50 Lunges 50 Push Ups 50 Sit Ups 90 Secs Skipping Decrease by 10 reps each round Finish on 10 Sit Ups
Skill Running WOD 5 Rounds 10 Thrusters 50/35kg 10 C2B Pull Ups Rest 90 Secs
Strength Squat Clean 5X5 @ 80% WOD 10-1 Burpee Box Jump Over 24/20′ Deadlifts 100/60kg