Thursday Week#9 Speed

Warm up

Agility ladder

·      Bunny hop

·      Right foot

·      Left foot

·      Straddle hops

·      Lateral in & out

Skill

Sand bag carry & pistols

Partner WOD

4 rounds of:

1 minute max distance sandbag relay

Rest 1 minute

20 second max effort pull ups

Rest 1 minute

1 minute max distance sandbag relay

Rest 1 minute

20 seconds max effort pistols

CFE

Warm up

Agility ladder

·      Bunny hop

·      Right foot

·      Left foot

·      Straddle hops

·      Lateral in & out

Skill

Sand bag sprints

WOD

Part#1

7 sanbag sprints

Rest 2 minutes after each effort

Part#2

Tabata

·      Pull ups

·      BTB squats