Partner warm up
400m run
Jump over crawl under
T-jumps
Plank push ups
Plank lateral jumps
Skill
Movement standards
TEAM WOD
2 minutes max effort followed by 3 minutes rest
-CTB pull ups
-KBS
-Burpees
-Rope climbs
*Teams will add their totals together for a Team total*
Warm up
Reverse hyper
Broad jumps
Strict pull ups
Toes to rings
Skill
Speed squats
WOD
Speed squats (bands)
12 x 3
Warm up
Bands sprint work
-Reverse band sprints
-Band shuffle
-Band sprints
Skill
Movement standards
WOD
7 rounds of:
100m sprint
15 box jumps
Rest 2 minutes
Warm up
2 minutes of double unders
Bucket circles
Bar pull over to support
Rope climbs
Pistol squats
Skill
Movement standards
WOD
4 rounds of:
-Row for calories
-Wall ball shots
-TTB
30 seconds of work followed by 1 minute rest
Warm up
400m run
Wall climbs
Assisted bar muscle up
OHS
Inversions
Skill
Thrusters
WOD
Complete the following:
Pull ups 8-6-4-2
Thrusters 8-6-4-2