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Warm up:
Run 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
10 second L sit
Strength:
Shoulder press 5-5-3-1-1-1
WOD:
Run 1 mile AFAHP
Then 21-15-9:
Shoulder press (95/65)
Wall ball sit ups (20/12)
Lateral burpees
For time.
Warm up:
Run 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
WOD:
8 plyo push ups
10 tire flips
12 supine ring pull ups
14 wall balls (20/14)
16 kettle bell swings (53/35)
100 foot sloth crawl (45/25 dumbells)
50 meter sled drag (180/135)
4 rounds for time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettle bell swings (35#)
10 toes to bar
10 good mornings
10 squats
Strength:
Power cleans 5-5-3-3-3
WOD:
"Barbell Complex"
7 deadlifts
7 hang power cleans
7 front squats
7 push press
7 back squats
AMRAP 25 minutes
You must also do 100 GHD sit ups sometime during the WOD.
Warm up:
Run 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:
25 double unders
20 true push ups
15 box jumps (20 inch)
10 burpees
5 rounds for time
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 toes to bar
10 good mornings
10 squats
Strength:
Back squats 5-5-3-3-3
Deadlifts 5-5-3-3-3
WOD:
Run 1 mile AFAHP
50 back squats (135/95)
50 deadlifts (225/155)
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 pass throughs
>10 pull ups
10 abmat sit ups
10 back extensions
10 second L sit
Strength:
Shoulder press 5-5-3-3-3
WOD:
5 minutes of max rep shoulder press (95/65)
Then, 3 rounds of:
Run 400 meters
15 kipping pull ips
20 sledge hammer swings (16/10)
Then: 250 meter overhead barbell carry (95/65)
For time.
