Tag

Metabolic Conditioning

SKILL: 5 x 2 Cliff hanger pull ups WOD: 5 sandbag cleans 5 over sandbag Burpees 10 sandbag cleans 10 over sandbag Burpees 15 sandbag...

LIFT: Front Squat 5 x 2 WOD: 10 min Cap 20 Power cleans @ 135/95# then AMRAP of 5 pistols 5 pull ups

LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg

SKILL: 5 x 2 Cliff hanger pull ups WOD: Row 20 calories 30 Burpees 40 T2B 50 ft. walking OH lunge @ 45/25#

LIFT: Front Squat 5 x 2 WOD: 5 RFT 5 T2B 10 Box Jump @ 24/20 15 Mountain climbers per leg

LIFT: Bench Press 5 x 3 WOD: 3 Rounds 15 Thrusters @ 95/65 60 sec. max effort Row for calories Score total calories rowed

SKILL: 5 x 3 weighted pull ups WOD: 3 RFT 500m Row 10 paralette push ups 10 Deadlift @ 185/135

LIFT: Back Squat 5 x 3 WOD: 5 KB Beggars per leg 20 KB Swings @ 24/16kg 5 Burpees AMRAP in 4 Rest 2 min...

LIFT: Bench press 5×3 WOD: 3 RFT 30 Double unders 20 Ball slams @ 20/15 10 Push press @ 95/65

SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run