PROWLERS + SLED SPRINTS

Prowlers 50m
2 Plates x 1
3 Plates x 3
4 Plates x 1

Sled Sprint 50m
3 Plates x 5

BOX SQUAT + WOD

Box Squat with Blue Bands
135# x 2 x 10

Then
10Mins AMRAP
5 HSPU
10 KBS 2 Pood
15 Squat

Score = 6 Rds + 3 HSPU

OHS + WOD

OHS

180# / 190# / 210#F

Then

5 Rds

10 Power Clean 140#
15 Ring Push Up
5 Pull Up
460m at the end

Time : 12:05

MU + GHD

7 Rds

2 MU
4 KBS 2 Pood
8 GHD Sit Up

Time : 9:47 Back not feeling too good

SNATCH + WOD

Snatch

120# x 2 x 2
140# x 2 x 4

Then

10mins AMRAP
3 Power Clean 160#
6 HSPU
12 Squat

Score = 6 Rds

CLEAN & JERK + WOD

Clean & Jerk

140# x 2 x 2
160# x 2 x 4

Then

5 Rds
5 Thruster 140#
10 Pull Up
20 DU

Time : 7:58

BOX SQUAT + WOD

Box Squat

160# x 2 x 12

Then

3 Rds
400m
4 MU
12 KBS 2 Pood

Time : 9:00

SNATCH BALANCE

Snatch Balance
140#F/160#/171#F/171#PR/180#PR

6 Rds
15 WallBall 10Kg
30Du

Time : 8:29

POWER SNATCH + WOD

Power Snatch

120# x 2 x 8

Then

10, 9, 8...1 OHS 120#
1, 2, 3...10 KTE

Time : 8:25

COACHING COMMANDO 7

Coaching Commando

- Review Clean
- Burgener Warm Up

- Back Squat
- Presses

- Sled
- Prowler

SLLEDS + PROWLERS

Prowler 230m x 1
1 Plate = 1:42

Sled Sprint 230m x 1
1 Plate = 1:32

BOX SQUAT + MINI CINDY

Box Squat
140# x 2
160# x 2 x 10

Then

10 Rds Cindy

Time = 6:02

SHOULDER PRESS + WOD

Shoulder Press

151#F / 160# / 167# PR

Then

5 Rds
3 MU
5 HSPU
25 DU

Time : 9:39

GHD + KBS

10Mins AMRAP
4 HSPU
8 GHD Sit Up
12 KBS 1.5 Pood

Score = 6 Rds + 4 HSPU

CLEAN & JERK + WOD

CNS not recovered yet, lifts felt funny. Focused on technique

Clean & Jerk
140# x 1 x 6

5 Rds
5 MU
5 OHS 140#
30DU

Time : 11:59

PROWLER + SLED SPRINT

Prowler
50m x 2
100m x 1

Sled Sprint
230m x 1

CNS Toasted.......

BOX SQUATS + WOD

Box Squat

140# x 2 x 4
160# x 2 x 4

Then

10mins AMRAP
5 HSPU
7 KBS 2 Pood
21 Walking Lunge

Score = 7 Rds + 7 KBS

SNATCH + WOD

Snatch
140# x 1 x 8

Then

5 Rds
6 SDHP 140#
8 TTB
12 WallBall

Time : 7:47

RICHARD BIRTHDAY WOD

10 Rds
3 Thruster 140#
5 Clapping Push Up
7 Squat

Time : 10:40

PROWLER + SLED

Prowler
50m x 2 (2 Plate)

Sled Sprint
50m x 2 (2 Plate)

SLEDS + PROWLERS

Sled Sprint

50m x 2 (2 Plates)
230m x 1 (1 Plate) 1:31

Prowler
230m x 1 (1 Plate) 2:21
230m x 1 (No plate) 1:39

COACHING COMMANDO 6

- High Hang Power Clean
- Thruster

WOD
Long 4 + Dummy Rifle + Weighted Vest

Partner WOD
2 Story Farmers Walk with 2 x filled Jerry Cans
300 Thruster 45#

- Yoga

SLEDS + PROWLERS

Sled Sprint
50m x 5 (2 Plates)

Prowler

50m x 1 (2 Plate)
100m x 2 (2 Plates)