Tag

Press

LIFT: Press – 3 RM WOD: 5 Rounds 10 DB Bench Press 10 DB Bent Row per Arm

SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w...

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 50 Double under’s 15 Push press @ 95/65

LIFT: Press – 5 x 3 WOD: Alternating Tabata – 2 Rounds superman’s squat jumps slingshots sit ups KB swings mountain climbers DB snatch Deadhang...

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 30 Air squats 20 Push press @ 75/55 10 Front Rack Lunges @ 75/55

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

SKILL: Mobility and prep WOD: AMRAP in 20 3 Squat Clean 2 Beggars 1 Push Press

LIFT: Push Press – 1RM WOD: 5 Rounds 100 foot Odd Object Carry 20 KB Snatch to OH Lunge Step @ 24/16kg -1 min Rest...