Strength/Team fun: In Team 10min Max sled push while 1 team mate pushes rest hold weight plate OH Drops= 4 burpees for everyone in the team.

 

WOD: 3x4min AMRAPS

15 Deadlifts 100/70KGS

15 T2B

remaining time complete max box jumps

score = max box jumps

Conditioning: every 2min for 12- 200m SPRINT

Strength/skills:

A) EMOM 8min 3/4 eccentrics HSPU’S + 10sec hold at the top

B) 8min Tabata
Hollow holds
Reverse plank

 

Strength: every 2min for 10min
2 hang power snatch + 2 OHS

WOD: “For Time”

Cash in: medball beach run 20/14lb

Then…
10-20-30-40
Kb lunges
Sit ups

Then…

Cash out: 200m swim 

Pairs

O:00-3:00 Max double unders

3:00 – 9:00 Max squat snatch 50/35kgs

9:00-12:00 Max wallballs

Rest 3min (load weights for Deadlifts)

3 RFT

20 HR push ups

20 deadlifts 100/70kgs

20 T2B

20 lateral bar burpees

 

strength: 3x 20 GHD sit ups

 

3 RFT

5 double KB thrusters 24/16

5 stone over shoulder

50m stone CARRY

 

REST 2min finisher:

 

300M swim

Strength: 10min to find
1RM split jerk
ACC: 3x 3 clean pulls

WOD:
2x 3min AMRAP
200m sprint
ME: push press @65% of 1rm split jerk
1min rest

Then 3min rest

2x 4min AMRAP
400m sprint
ME: OH squats @65% of 1rm snatch

 

Strength: 4 super sets
6 Bulgarian split squats (each side)
6 single leg barbell deadlifts (each leg)

WOD:
2min: Max effort T2B
Rest 1min
“2RFT”
15 box jumps
15 wallballs
50 double unders

3 x 8 EMOM skills

ODD: 3 wall walks + 15s hold
EVEN: 6 KB snatches (AHAP)

1min rest

ODD: 12 HSPUS
EVEN: 12 burpees

1min rest

ODD: 12 Pendlay rows
EVEN: 12 burpees