Warm up: stretch and mobility
WOD
400m run
07 rope climbs
400m run
17 handstand push ups
400m run
76 kb swings
400m run
241 burpees
Happy Birthday America
Cool down: stretch and roll
Warm up: 5 min jump rope, 50 min climbers
Strength: bench 5-5-3 (3-3-3)
WOD
400m run
5 rds of
10 pull ups
20 push ups
400m run
Warm up
400 m run
20 PVC OHS
Str- Back Squat 1-1-1 rep max
Wod
25 wall balls
25 med ball sit ups
25 double unders
3 rounds for time
Cool down: 3x10reps DB curls
Warm up
1000 m row
Str- Deadlift 5-5-5(10 sec hold at the top of each rep)
Wod
5 burpee pull ups
10 KB swings 53/35
15 sit ups
AMRAP 15 min
Cool down
3 sets of DB lateral raises 10 reps
Warm up
800 m run
15 med ball cleans
Str-back squat 5-5-5 (5 Sec hold at bottom of each rep
Wod
Death by squat cleans 115/75
Cool down
50 reps of barbell curls
before and after
Warm Up: 1000 m row
Strength and Skill: deadlift 5-5-5
WOD
Helen
400m run
21 know swings
12 pull-ups
3 rds for time
Cool Down: stretch and roll
DB curls 5 sets of 10