Tag

Powerlifting

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

LIFT: Bench Press – 5 RM WOD: “Karen” 150 Wall balls @ 20/14

LIFT: Back Squat – 5 RM WOD: 50 Turkish Get ups for time @ 24/16 kg

LIFT: Deadlift – 1 x 5 WOD: Tabata KB Thrusters (alt. hands) -Rest 1 min- Tabata Mountain climbers -Rest 1 min- Tabata shuttle run

LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups

LIFT: Bench Press – 3 x 5 WOD: Teams of 4 complete 150 push ups 25 rope climbs 150 squats 50 HSPU 100 wall ball...

LIFT: Deadlift – 1 x 5 WOD: 75 Wall balls @ 20/14 -50 foot bear crawl every drop –

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)

WOD: “The Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press...

LIFT: Bench Press – 3 x 5 WOD: 1000m Row 3x 10 Weighted step ups @ 95/65 BB 10 push ups then complete… 1 mile...