Tag

Pull ups

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

SKILL: 500m Row for time WOD: 15 – 1 C2B pull ups 1 – 15 KB Swings (HAF)

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20

SKILL: Max Height Box Jump WOD: Partners will complete: 25 pull ups each to buy in (work together) Then, 1 person working at a time,...

SKILL: Sledge swings – TABATA WOD: 3 Rounds 10 Deadlift @ 205/155 15 pull ups 20 supermans 15 box jump @ 24/20 10 HK2E

SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups