Tag

Benchmark

Bench Press- 3 x 5 10 Rounds 5 KB R-Rack / L-Deadlift @ 24/16 & 32/20 kg 5 KB L-Rack / R-Deadlift 5 R-Arm Swing...

LIFT: Deadlift – 5 x 4 WOD: “Karen” 150 Wall Ball @ 20/14

LIFT: Push Press – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Burgener warm up & prep WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min_...

LIFT: Front Squat – 3 RM WOD: Partners complete 300 Burpees (alternating reps) -EMOM stop and do 4 pull ups each- BENCHMARK: Filthy Fifty

LIFT: Press – 3 RM WOD: 6 Rounds 5 Bar Muscle ups 10 1-Leg Deadlift @ 32/24 kg 250m Row

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

LIFT: Jerk – 1 RM WOD: AMRAP in 8 8 R-arm OH Lunge @ 50/35 8 L-arm OH Lunge 16 Wall ball @ 20/14

SKILL: Jerk Progressions WOD: 500m Row Buy In 10 Rounds 5 unbroken Push Jerk 10 Squat Jump Cash out with 500m Row BENCHMARK: “Jackie”