Tag

Pull ups

LIFT: Snatch – 1 RM WOD: 80-60-40-20 squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Pull ups

SKILL: Pull ups (weighted) 5-4-3-2-1 WOD: 15 min EMOM 1 Squat Clean @ 95/65 2 Front Rack Russian Step ups per leg

LIFT: Jerk – 5RM WOD: EMOM to failure 15 squats + 1 pull up *add 1 pull up every minute until unable to complete workload...

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Atlas Stone Cleans WOD: 12-9-6-3 Man makers @ 35/25 Pull ups

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...

LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: AMRAP in 15 5 C2B pull ups 10 Alt. pistols 15 Hollow...

SKILL: Tire Flips LIFT: EMOM x 12 3 C2B pull ups + 5 thrusters (HAP)

LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups