Warm up
400m run
Open hips (rotations)
Dynamic walk
Pull ups
Knees to elbows
Wall climbs
Skill
Deadlift
WOD
4 rounds of:
Max effort 1 minute each movement followed by 2 minutes rest:
Deadlift
Double unders
WOD#2
Warm up
OHS
Dip
GHD sit ups
GHD back ext
Ring inversions
Skill
Strict press
WOD
Three rounds for time:
30 pull ups
30 strict press
800m
WOD #3
Warm up
Partner jump overs
Partner push ups
Partner muscle ups
Partner L-sits
Partner handstands
Skill
Review standards for movements
WOD
15 minute AMRAP
5 KBS
10 MB cleans
15 wall ball shots
No comments:
Post a Comment