Tag

Olympic lifting

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 50ft. walking lunge 10 push ups 200m Run

SKILL: sled push races WOD: 15-12-9-6-3 Hang power cleans @ 135/95 Burpees

LIFT: Snatch – 7 x 1 WOD: 21 thrusters @ 95/65 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees