Tag

Pull ups

LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups

SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200...

LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups

SKILL: Resisted sprints – 3x WOD: 5 HSPU 10 Deadlift @ 275/185 20 Pull ups 30 Box Jump @ 24/20 40 KB Swings @ 32/24...

LIFT: Back Squat – 3 x 5 WOD: 3X 500m Row 15 Squat Cleans @ 95/65 10 Pull ups

SKILL: Pull ups – 3x ME WOD: AMRAP in 9 95/65# Thrusters 3-6-9-12-15.. etc 30 Double under’s after each set

SKILL: Tire flips WOD: 10x 5 pull ups 10 box jumps @ 24/20

LIFT: OH Squat – 5 x 2 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Pistol squats – 5 x 10 alternating – Rest 1 min b/w sets WOD: 5 Rounds 5 Power Cleans @ 135/95 5 Push Jerk...

LIFT: Deadlift – 1 x 5 WOD: Row 500m 10 pull ups Row 400m 8 pull ups Row 300m 6 pull ups Row 200m 4...