Tag

Pull ups

LIFT: Deadlift – 5 x 5 WOD: 21-15-9 OH Squat @ 95/115/135 & 65/85/95 Burpee pull ups

SKILL: Sled push – Relay races WOD: 100 pull ups for time -every break complete 5 burpees-

SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150...

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1...

SKILL: Farmers vs. Lumberjacks WOD: Partner’s – “Annie & Angie are besties” 50 Double under’s (each) 100 pull ups (one person working at a time)...

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*

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

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