Tag

Powerlifting

LIFT: Deadlift – 3 x 8 @ 65% 5RM WOD: Tabata – rotating stations for 8 rounds dips T2B Double under’s

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

LIFT: Deadlift – 5 RM WOD: 8 min AMRAP 4 paralette pass through 8 T2B 12 OH Lunge @ 45/25

LIFT: Bench Press – 5RM WOD: 4 Rounds 30 Front rack step ups w/BB – Heavy 30 Wall ball @ 20/14

LIFT: Back Squat – 5 RM WOD: 4 Rounds 1 min AMRAP KB Highpull 1 min AMRAP push ups 1 min AMRAP pull ups 1...

LIFT: Deadlift – 5 RM WOD: EMOM x 12 odd: 12 Box Jump even: 8 T2B