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Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Shoulder press 5-5-3-3-3
WOD:
Run 1 mile AFAHP
30 ground to overhead (135/95)
40 burpees
50 kettle bell swings (70/45)
60 GHD sit ups
For time.
Rest day.
Please take a few minutes to remember all of of those who gave their lives defending our country.
Rest day or make up Friday's WOD then do a 5 mile trail run.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
Row 1000 meters
Run 1000 meters
Sled drag 1000 meters (95/65)
Then, 5 rounds of:
2 rope climbs
10 one arm dumbell thrusters (45/25) (5 per side)
10 heel claps
10 plyo push ups
10 tire flips (big/little)
For time.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettlebell swings (35/25)
10 abmat sit ups
10 good mornings
10 squats
Strength:
Power cleans 5-5-3-3-3
WOD:
1-2-3-4-5-6-7-8-9-10
Hang power cleans (95/65)
34 inch tire jumps
Wall balls (20/12)
Burpees
Run 100 meters with sandbag (50/35)
For time.
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Bench press 5-5-3-3-3
30 dips
WOD:
5 pull ups
10 push ups
15 kettle bell swings (53/35)
AMRAP 20 minutes
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
Strength:
Back squats 5-5-3-3-3
Deadlifts 5-5-3-3-3
30 straight leg deadlifts at 50% of your 3RM (ie 10-10-10, 12-10-8)
WOD:
Run 1 mile AFAHP
Then, as many reps as possible of Turkish get ups (45/25)
15 minutes
Warm up:
Run 500 meters or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 pull ups
10 abmat sit up
10 back extensions
10 squats
10 second L sit
Strength:
Shoulder press 5-5-3-3-3
WOD:
9-15-21
Push press (135/95)
Rope grip pull ups
Burpees
For time.
Then: 2 minute plank
