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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 chin ups with 3 second negative
10 abmat sit ups
10 back extensions
10 squats
Strength:
Shoulder press 5x5
WOD:
10-9-8-7-6-5-4-3-2-1
Pull ups
After each round complete 5 kettle bell swings and 1 Turkish get up per side (53/35)
For time.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 pass throughs
10 abmat sit ups
10 squats
10 supine ring pull ups
5 pistols per side
Strength:
Back squats 5x5
WOD:
20 knees to elbows
10 overhead squats (115/75)
Run 400 meters
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 (53/35)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans 5x5
WOD:
Run 1 mile AFAHP
Then, 3 rounds of:
5 hang power cleans (135/95)
10 horizontal pull ups
20 ball slams (25/15)
5 box jumps (30 inch)
100 meter sled drag (95/65)
Post mile time and total time to white board.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 V ups
10 good mornings
10 squats
Strength:
Bench press 5x5
30 dips
WOD:
20 true push ups
20 sledge hammer swings (16/10)
20 GHD sit ups
20 double unders
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 abmat sit ups
10 back extensions
10 squats
10 second L sit
Strength:
Deadlifts 5x5
30 straight leg deadlifts at 50% of your 5RM
WOD:
5 deadlifts (275/185)
100 foot burpee broad jumps
10 toes to bar
10 overhead squats (95/65)
50 meter run with sandbag (50/35) and kettlebell (70/45)
AMRAP 20 minutes
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 pull ups
10 GHD sit ups
10 good mornings
10 squats
Strength:
Shoulder press 5x5
WOD:
30 power clean to push press (135/95)
Then:
"Helen"
3 rounds of:
Run 400 meters
21 kettle bell swings (53/35)
12 pull ups
For time.
Then: 2 minute plank
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
10 second L sit
Strength:
Back squats 5x5
WOD:
Row 250 meters
8 back squats (185/135)
10 man maker push ups (25/15)
12 ball slams (40/25)
100 foot walking lunge steps with dumbell locked out overhead with 1 arm (45/25)
5 rounds for time.
