Strength
Push press: 5-5-3-3-3-1-1-1-1-1
Mobility
Making a better front rack
Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k
Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat
7 RFT: (35-minute cap)
7 Plank Pushoffs
7 Kettlebell Jumps
7 Burpee Jumpbacks
7 Dumbbell Punches (L+R=1)
7 Switch Lunges (L+R=1)
7 Deep Squats with Knee Up (L+R=1)
7 Power-Over Push-Ups (7 L, 7 R)
Post time or work completed and thoughts to comments.
Post your WOD to comments
7 RFT:
7 sets of 5 Mountain Runners followed by a push-up
7 Plank Medball Jumps (L+R=1)
7 Side-to-Side Kettlebell Swings (L+R=1)
2 Suicides, width of gym and back
7 Lunge and Dumbbell Curl (L+R=1)
7 Explosive Step-ups (L+R=1)
7 Russian Twists with knees in-out (L+R=1)
7 RFT:
7 Burpees
7 Landmine Squat-to-Press
7 Platform Jumps
7 Reverse Burpees
7 Kettlebell Windmill
7 Dumbbell Snatch
7 Side Burpees
