Endurance:  Dynamic Drills

Warm Up:  800m run

•  3 rounds of:  10 push ups/20 squats/10 rollovers/20 pushups.

 Working Capacity:

“The Seven“

• Seven rounds for time of:
  7 Handstand push-ups
  135 pound Thruster (or weight appropriate), 7 reps
  7 Knees to elbows
  245 pound (or weight appropriate) Deadlift, 7 reps
  7 Burpees
  7 Kettlebell swings, 2 pood
  7 Pull-ups

Durability:  Run Sprints 8 x 100ft. w/15 sec rest;  30 GHD

 

Endurance:  Dynamic Drills – 1mile run

Warm Up:  4 rounds of:

  10 Wall Balls/10 pushups/ 20 squats/20 situps

Strength & Capacity:  3 rounds

  Thruster x 10

  Pull up x 10

Working Capacity:  x5

  400m run (down & back outside x 2)

  Flip tire (big tire) to curb and back

  20 box jumps

  20 d ball slams

Durability:  x 3 

•  10 wall squats
   10 oh wall squats
  10 wall ball situps

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  TGU 10m

Strength:   4 rounds

• 3 deadlift @ 85% of 1 RM
• 10 KTE
• 6 start sprints

Working Capacity:  3 rounds

• 1 m max push press 95#/65#
• 2m mas double unders
• 3m max 5 pullups/10 pushups/ 15 squats

Instructor WOD:

Endurance:  Dynamic Drill – 800m run

Warmup:  4 rounds @ 4 reps progressive build

• Clean,  front squat, push jerk, front racked step up

Strength:  4 rounds

• 3 Back Squat @ 90% of 1 RM
• Sand Bag run = 200m
• Hip mobilility

Working Capacity:  15 m

• 5 Squat clean 95#
• 15 KB swing 53#

Sprints to finish = 8 x 100m; 15 sec rest

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