Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 pull ups (dead hang)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5
WOD:
"Nancy"
15 overhead squats (95/65)
Run 400 meters
5 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 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans 5x5
WOD:
Row 250 meters
10 squat clean thrusters (95/65)
2 rope climbs
7 burpees
AMRAP 20 minutes
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:
10-9-8-7-6-5-4-3-2-1
Bench press (185/135)
Box jumps (30/24)
Ball slams (40/25)
Bent over barbell rows (95/65)
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
Strength:
Deadlifts 5x5
30 straight leg deadlifts (135/95)
WOD:
Run 1 mile AFAHP then rest until the clock hits 10 minutes.
Then:
12 deadlifts (225/155)
12 kettle bell swings (53/35)
AMRAP 10 minutes
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
Strength:
Shoulder press 5x5
WOD:
10 shoulder press (95/65)
50 double unders
15 toes to bar
AMRAP 20 minutes
Planks 2/1/1
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 pull ups (dead hang)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5
WOD:
21-15-9
Back squats (135/95)
Kipping pull ups
Box jumps (24 inch)
Run 250 meters after each round
For time.
