WU: Tabata: hollow hold dragon walk/bear crawl sit ups SKILL: Thrusters & traveling burpees WOD: “Hell & Back” RX= 65/95 Thrusters (50) Traveling Burpee (2 lengths x gym) Sit Up (40 reps) for time L1: “Purgatory & Back”: Thrusters (30), Traveling Burpee (1x cross gym), situps (40) 3min: Handstand Hold
WU: 2min DU practice Stick practice: Backsquat Press Deadlift MOB: to be done while resting b/w sets STRENGTH: 5X5 Backsquat 5X3/5 Press 1×5 Deadlift Dragon Slay
WU: 400m 20 burpees Tabata: box jumps, rows, hollow rocks MOB: 4min shoulders SKILL: KB Snatch STRENGTH: 4×4 KB Snatch ascending (10min) WOD: “Elizabeth” 21-15-9 (cap 2min after finisher) Clean (RX135/95) Ring dips *L2: 95/65 *L1= Deadlift & Box dips Challenge: max box jump
WU: 200m 10 burpees 3×8: hyper lite: power-clean, push press, front squat MOB: (4min) front rack & hips SKILL: Getting into back squat & how to bail WOD : “Bear Complex” RX: add weight each round until find max 35-35-35-35-35-35-35 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 [...]
WU: 2min DU practice Stick practice: Backsquat Press Deadlift MOB: to be done while resting b/w sets STRENGTH: 5X5 Backsquat 5X3/5 Press 1×5 Deadlift Optional Challenge: 50 box jumps for time
WU: 800m 3×10: walking lunges, back extensions, KB swings MOB: Heel Cord SKILL: Deadlift Running skills & drills: Use gravity for speed WOD: 10 Min AMRAP 5 DL @ 75% 1RM 100 M Run L2 = (5) @ 60% 1RM L1 = (5) @ 50% IRM No Impact = 20 sit ups [...]
