Tag

Pull ups

LIFT: Back Squat – 3 x 5 WOD: Teams of 3 – 1 athlete working at a time 100 pull ups 200 push ups 300...

SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –

SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...

SKILL: Agility drills WOD: 21-15-9 Dual KB Thrusters @ 16/12 kg pull ups

LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s

LIFT: Bench Press – 5 RM WOD: EMOM x 12 Odd: 20 KB Swings @ 24/16kg Even: 10 pull ups

LIFT: Back Squat – 5 RM WOD: 5 Rounds 5 Pendlay Row @ 135/95 5 strict pull ups (weighted as necessary) -Rest 30 sec.-

SKILL: 2 Resisted sprints WOD: 50 Cal. Row 40 Burpees over bar 30 Ground to Over head @ 95/65 20 C2B pull ups 10 Lunge...

SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups