WOD: 1 round of:
400m run
75# shoulder to overhead 35 reps
400m run
95# shoulder to overhead 25 reps
400m run
115# shoulder to overhead 15 reps
400m run
135# shoulder to overhead 5 reps
Warm Up: Basic (Row) Skill: Handstand Push Up WOD: 3 min. Amrap 10 GHD 10 Pull Ups 10 Wall Balls (20/15) Rest 2 min. 4 min.
Amrap Same as above Rest 2 min 5 min. Amrap Same as
above
Wu: basic run
Stretch: shoulders and hamstrings
WOD: pyramids at 95#
30 Romanian deadlifts
20 hang cleans
10 pushpress
20 hang cleans
30 Romanian deadlifts
WU: basic (row)
Stretch: legs and shoulders
WOD:
400m run backwards
30 kettlebell swings @ 35#
400m run backwards
30 double unders
400m run backwards
30 air squats
400m run backwards
30 pull ups
Warm up: basic (run) Stretch: arms, chest,and back WOD: 5 rounds of:
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#
(swap arms at 25m)
10 burpees with push ups on a medicine ball
25m farmer's carry @ 53# and waiter's carry @ 35#