Tag

Benchmark

WOD: “Badger” 3 Rounds 30 Squat Cleans @ 95/65 30 Pull ups 800m Run

SKILL: Burgener & Prep WOD: “Hot Shots 19” 6 Rounds 30 Air Squats 19 Power Cleans @ 135/95 7 Strict Pull ups 400m Run

WOD: “Nancy” 5 Rounds 400m Run 15 OH Squat @ 95/65

STRENGTH: Front Squat 1RM WOD: 21-15-9 L-KB Snatch @ 24/16 R-KB Snatch Push ups

STRENGTH: Bench Press 5RM WOD: 2 Rounds 25 Burpees 400m Run 25/20 Cal Assault Bike 400m Run

WOD: “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run

STRENGTH: Press – 3 RM WOD: 5 Rounds 100 Ft Suitcase DB Walking Lunge @ 50/35 20 sec L-sit 15 Ft HS Walk / 30...

SKILL: Running Drills WOD: FRAN 21-15-9 Thrusters @ 95/65 Pull ups

STRENGTH: OH Squat 1 RM WOD 20 Rounds 5 burpees 5 pull ups 5 air squats

Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP SDLHP @ 75/55 1 min AMRAP Box Jumps @ 24/20...