Tag

Benchmark

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

WOD: “TARNAC” 4 Rounds 40 push ups 40 sit ups 40 box jumps @ 24/20 40 pull ups

LIFT: Bench Press – 3 x 5 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups

LIFT: OH Squat – 5 x 2 WOD: “Karen” 150 Wall Ball for time @ 20/14 LB

SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

SKILL: Snatch – Burgener warm up WOD: 30 min EMOM 1 rep of Bear Complex add / subtract weight as needed.

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats