Tag

Metabolic Conditioning

LIFT: Power Snatch – 5 RM WOD: 1000m Row 30 Alternating pistols 15 Thrusters @ 95/65 -for time-

SKILL: Tire flips WOD: 6 Rounds 10/5 Ring dips Suicide sprint -rest 45 sec-

LIFT: OH Squat – 1 RM WOD: “Randy” 75 Power Snatch @ 75/55

LIFT: Jerk – 1 RM WOD: Partners complete 3 rounds each: One partner completes 500m Row. The other partner performs AMRAP DB Snatch @ 45/30...

SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump...

LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers

LIFT: Jerk – 3 RM WOD: EMOM x 15 5 Burpees + 50 foot Farmer Carry

SKILL: 2000m Row WOD: 3 Rounds 10 Burpee broad jump 20 Sit ups

LIFT: OH Squat – 5 RM WOD: 50 Burpees 50 Box Jump Overs @ 24/20 -for time-

LIFT: Jerk – 5RM WOD: EMOM to failure 15 squats + 1 pull up *add 1 pull up every minute until unable to complete workload...