TEAM Saturday Week #7 Loading

TEAM warm up

Indian run

Group wall ball

Partner push ups

Skill

Front squat

TEAM WOD

As a TEAM find your 1 rep max

All teammates’  totals are combined for an overall score

Friday Week#7 Loading

Warm up

400m run

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Sled drag

WOD

800m sled drag

Thursday Week#7 Loading

Warm up & Skill

Hang power snatch tech

WOD

10 minute AMRAP

15 TTB

3 hang power snatch

CFE

Thursday

Warm up & Skill

Hang power snatch tech

WOD

Part#1

5 minute AMRAP

10 TTB

3 hang power snatch

Part#2

1K run Loaded

Wednesday Week#7 Loading

Warm up

2 minutes double unders

Plate pinch carry

Stone squat

Weighted GHD sit up

Weighted GHD back ext

Skill

Strict press

WOD

5 rounds of:

15 strict ring dips

3 strict press

15 burpees

Tuesday Week#7 Loading

Warm up & Skill

400m run

Deadlift tech

WOD

For time:

Run 800m

EMOTM for 5 minutes- 2 deadlifts at 85%

Run 800m

CFE

Warm up & Skill

Run 600m

Deadlift tech

WOD

15 minute AMRAP

2 dead lifts

Run 200m

2 deadlifts

Run 400m

2 deadlifts

Run 600m

2 deadlifts

Run 800m

2 deadlifts 
Run1000m…

Monday Week#7 Loading

Warm up

400m run

Assisted bar muscle ups

Assisted bar pull over to support

TT rings

Rope climbs

Skill

Weighted pull ups

WOD

15 minute AMRAP

3 weighted pull ups

15 OH lunges