Tag

Powerlifting

LIFT: Bench Press – 3 x 5 @ 80% of 5RM WOD: “Annie is Single” Single skips 150-120-90-60-30 Sit ups 50-40-30-20-10

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run

LIFT: Press – 1 RM WOD: 4 Rounds 20 Back squat @ 135/95 400m Run

LIFT: Bench Press – 1 RM WOD: Partner’s – similar strength 4 Rounds 20 Hang Power Cleans (rep for rep with partner) 20 Burpee box...

LIFT: Back Squat – 1 RM WOD: 10 Rounds 40 Double under’s 5 HSPU

SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups

LIFT: Deadlift – 3 RM WOD: Tabata squats H/R push ups Ball slams @ 20/15 Ring rows

LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 odd: 5 Strict T2B even: 15 Wall ball @ 20/14