TEAM Saturday

Warm up 

Net climbs

OH lunges single arm DB/KB

Push up complex

TTR

Super rocks

Skill

Movement standards

Team WOD

Complete the following:

100 ring dips

100 pull ups

100 GHD sit ups

100 GHD back ext

100 OHS

Friday

Warm up  

600m run

Band drills

-backpeddle

-side shuffle

-sprint

Skill

Sprinting

WOD

4 rounds of:

4 X 100m relay

3 minutes rest after each effort

Thursday

Partner warm-up

MB chest pass

MB hip toss

MB sit ups

MB seated handoffs

Skill

MB clean

WOD

EMOTM for 15 minutes

7 parallette push ups

5 MB cleans

Wednesday

Warm up 

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Pacing 

WOD

Tabata 

-Jumping lunges

-KBS

-Burpees

Tuesday

Warm up  

Farmers walk

KBS

Plate run

GHD sit ups

Skill

DB snatch

WOD

5 rounds of:

30 seconds max effort/ one minute rest

-DB snatch

-Row for calories