Warm Up: Run 400 m
                        Pigeon hold
                        Toe Touches
                        Runner's Stretch
                        Run 400 m 

WOD: 

As many rounds as possible in 10 mins of:

1. 175/125# Deadlift -  10 reps
Over Bar Burpee -  6 reps
Run 200 m 

Scale: Deadlift - 125/75
Rest 5 mins
2.  As many rounds as possible in 10 mins of:

53/35# Russian Kettlebell Swing, 10 reps
Burpee - 6 reps
Row -  250 m

Scale: 24/35 Russian Kettlebell swing

Mobility: 

15 reps - Cat/Camel stretch
Roll hamstrings

Warm up:

800 m run - working on skill from last week
10 Toe Touches
30 second pigeon hold each leg

Skill:

Front to Wall Drill - 4 x 30 seconds + 50 m sprint off wall

WOD: 

10 rounds for time - 

3 Power Cleans @ 60% of 1RM
6 Shoulder to Overhead 
9 Frogger Over Bar
12 Push Ups

Mobility:

Posterior Chain stretching
Roll lats
Roll thoracic

Warm Up: 

2 Rounds: 400 m run
                        10 Toe Touches
                        30 Sec Pigeon Hold each leg

Skill:

5 min DU practice

WOD:

EMOM -  Even: 50 m shuttle sprint
                      Odd:  10 DB Thrusters - every round increases by 2 

**EMOM is finished when you can not complete all thrusters in 1 minute**
**20 minute time cap**

Post WOD:

Mobility! Must stretch hams and quads before leaving! Some ankle rotation and stretching would be good also. :-)

Warm Up

Warm up run - 800 m - will work on individual form/technique
After run: 2 rounds: 10 air squats, 10 toe touches. 

Metcon (Time)

10 minute AMRAP

10 Med Ball cleans (25/20)
25 DU's (scale 75 singles)
35 Abmat sit-ups

Then:
​
Buy-out - 800 m run - working on speed, practicing tech from initial 800 m

Skill
Wall Sprint Practice
30 seconds on + 25 m sprint practice
Shuttle Sprints
6 x 50 m practicing form we worked on during wall sprints


MetCon (Time)
*Partner WOD

6 Rounds

P1 - Runs 200m
P2 - 10 Push Ups, 10 KB High Pulls (35/26), Max Burpees

*A round is finished with both partners have completed the run
*Score = time + total burpees