Tag

Metabolic Conditioning

SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner...

LIFT: Deadlift – 5RM WOD: Tabata…. Row for calories Double under’s squat thrusts

LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

LIFT: Back Squat – 3 x 5 WOD: 4 x 1 Rope Climb 5 skin the cat 10 alternating pistols

SKILL: 400m Run for time WOD: 5 Rounds 6 Push press @ 95/65 12 Back Squat @ 95/65 24 Mountain climbers

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

SKILL: AMRAP in 2 min rope Climbs WOD: 6 Rounds 250m Row 5 Hang Power Snatch @ 95/65

LIFT: Clean & Jerk – 7 x 1 WOD: 25 Burpees 25 Power Cleans @ 135/95 25 Burpees EMOM stop and complete 7 Wall Balls...