Mon-Fri, August 13-17, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 DeadliftsWarm-up

TUESDAY
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

WEDNESDAY
Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3
15 Squats
10 OHS
10 Push-ups
10 Steps Walking Lunge
WOD
“Gator”
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Warm-up
Top Mobility
Bottom Mobility
WOD
Run 5k

THURSDAY
Warm-up
Top Mobility
Bottom Mobility
Run 200m
40 Mountain Climbers
20 Sit-ups
10 Burpees
Run 200m
10 Pull-ups
15 Toes to Bar
30 Double Unders
WOD
10 HSPU
20 CTB Pullups
30 T2B
40 Box Jumps
50 SDHP (65/95#)
60 Pushups
70 Double Unders
80 Situps

FRIDAY
Warm-up
Top Mobility
Bottom Mobility
Row 1000m
50 Sit-ups
15 Ring Rows
15 Bearsquat Push-ups
Row 1000m
WOD
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

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