Tag

Pull ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14

LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats...

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 250m Row 10 squat jumps 10 C2B pull ups

SKILL: 2 km Row WOD: Partner Chipper 50 DB Thrusters 100 Box Jumps 50 Alternating DB Snatch 100 KB Swings 50 pull ups 100 Double...

LIFT: Deadlift – 5 RM WOD: 7 Rounds 7 C2B pull ups 7 KB Swings @ 24/16 kg 7 Ball slams @ 30/20

SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s

LIFT: Front Squat – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 pull ups

SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups...

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B