Tag

Powerlifting

LIFT: Back Squat – 3 x 5 WOD: 12 min. EMOM odd: 5 Broad Jump even: 5 Hang Clean @ 135/95

LIFT: Bench press – 5 x 5 WOD: AMRAP in 9 9 Burpees 15 squats 21 Deadlift @ 135/95

LIFT: Back Squat – 5 x 5 WOD: 200m Sprint then 2 Rounds of… 14 Box Jumps @ 24/20 7 Deadlift @ 285/175 then… 200m...

LIFT: Deadlift – 1 RM WOD: 4x 10 Burpees 8 Cleans @ 95/65 6 Racked lunges (front or back)

LIFT: Back Squat 5×5 WOD: 100m Sandbag sprint @ 45/25 50 sandbag step ups 100m Sprint

LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 Hang Power Clean @ 135/95 Every break, complete 10 burpees

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 200m Run 10 goblet squats @ 24/16 kg 10 pull ups ( body rows)

LIFT: Back Squat – 5 x 5 WOD: EMOM x 12 2 Squat Cleans @ 135/95 3 Sprawls

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m