Endurance:  Dynamic Drills ROM -  5 suicide laps

Warm Up:  40 wall balls/40 burpees

Strength & Stamina:  2 rounds

• 15 Back Squats 95% of 3 RM
• 50 x 1 arm Snatch ( each side)
• 50 x Slasher

Durability:

• 50 Weighted Situps
• 50 Firehydrants
• 50 Leg Levers

*INSTRUCTOR WOD*

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  10 minutes TGU

Strength:  Working snatch

Stamina:  4 rounds

• 3 Snatch Complex = Hang snatch; OH squat; power snatch; full squat snatch
• 20 double unders
• 3 rope ascents

Working Capacity:

• 400m sand bag run
• 75 wall balls
• 400m sand bag run
• 50 power cleans
• 400m sand bag run
• 25 wall ball sit ups
• 1 mile run

Stretch, refuel!

Endurance:  Dynamic Drill ROM – 1 mile run

Warm Up: 30 squats/20 rollovers/ 30 OH squats

BENCHMARK WOD
“JACKIE”

• 1000m Row C2
• 50 Thrusters
• 30 Pull ups

Durability:   

• 1 mile run
• 20 GHD
• 20 Back extension
• 20 Wheel Rollouts

 

“Motivation is what gets you started, habit is what keeps you going”

-Jim Rohn