Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press and back rack lunge steps (Alternating movements)
Do 1x10 warm up set and 3x10 or 3x12/15 working sets
WOD:
Run 250 meters with sandbag (45/35)
10 sandbag lunges per side (front cradle)
1 caving ladder climb
10 kb rows per side (70/45)
10 clapping push ups
5 rounds for time
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 wall balls
Strength:
Clean and jerk 3-2-1-1-1-1
WOD1:
"Grace"
30 clean and jerk (135/95)
For time. 6 minute cap.
At the ten minute mark, from the start of Grace, everyone will then start Helen at the same time.
WOD2:
"Helen"
Run 400 meters
21 kettle bell swings (53/35)
12 pull ups
3 rounds for time.
20 minute cap.
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 ghd sit ups
10 good mornings
10 overhead squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
>10 strict pull ups
10 abmat sit ups
10 back extensions
10 wall balls
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
