Strength:
4×8/side
Single leg RDL
Seated kb press
* For the kb press sit on the floor with legs straight out infront.
* 1 arm at a time, but alternating arms
WOD:
3 rounds
400m run
15 deadlifts 185/125
15 burpees otb
Midline:
3
15 v-sits
15 Russian twists/side
30 sec side plank/side
WOD:
Run 800m
50 kb swings
Run 400m
100du’s
Run 400m
50kb swings
Run 800m
Skill work:
After the WOD take this time to work on desires skills
Ring MU, C2B, etc
Strength:
Front Squat
Every 2mins
3-3-3-3-3
* Increase weight each set
* Starting at roughly 65% of 1rm
WOD:
10-8-6-4-2
Power Cleans 155/105
Pistols/side (alternating)
Hspu’s
* Cap at 12mins
Midline:
2mins max abmat sit-ups
