Tag

Pull ups

LIFT: Snatch – 7 x 1 WOD: 15 DB Squat Clean @ 40/30 30 T2B 30 Box Jump @ 24/20 15 DB Thrusters @ 40/30...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 2 Rope climbs 4 alternating pistols 8 C2B pull ups -Rest 1 min b/w rounds-

12 Days of Christmas On the first day of Christmas my true love gave to me…. 1 Muscle up 2 HSPU 3 T2B 4 pistols...

SKILL: Sled push @ 190/145 for time WOD: AMRAP in 7 5 push press @ 115/75 5 pull ups -Rest 2 min – AMRAP in...

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc

SKILL: Pull ups 5 x 5 WOD: 3 Rounds 50 squats 50 Cal Row

SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11...

SKILL: pull ups – 5 x 3 strict or weighted WOD: EMOM x 15 min 1 Power clean @ 135/95 1 Hang squat clean

SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: 7 Rounds 5 pull ups 7 Deadlift @ 225/155 9 Box Jumps @ 24/20