Tag

Pull ups

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish

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

LIFT: Deadlift – 1 x 5 WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,...

LIFT: Bench Press – 1 RM WOD: 3 Rounds for time 12 Front sqauts @ 135/95 10 Pull ups 8 Push press @ 135/95 400m...

LIFT: Bench Press – 1 RM WOD: Partner’s complete: 3000m Row 150 push ups 100 pull ups 150 Box Jumps @ 24/20 100 T2B

SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups