Tag

Pull ups

SKILL: Tire Flips WOD: 400m Run to buy in, 2 Rounds of 50 KB Swings @ 24/16 kg 40 Burpees 30 alt pistols 20 pull...

LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats

SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run

SKILL: Sled Races WOD: 25 Deadlift @ 225/155 400m Run 50 pull ups 400m Run 25 Deadlift

LIFT: Deadlift – 5 x WOD: EMOM x 18 A) 10 pull ups B) 10 push ups C) 10 KB Snatch @ 24/16 kg

SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall...