Tag

Pull ups

LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back...

WOD: “Murph” 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

SKILL: Agility ladder drills WOD: 30 pull ups 30 box jumps @ 24/20″ 30 stiff leg deadlifts @ 75/55 30 jump squats 30 body rows

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Deadlift @ 225/155 10 Pull ups 5 Ring dips

SKILL: 3 x max pull ups WOD: 5 Rounds 10 Weighted lunges per leg @ 45/35 LB bar 20 Front Squats @ 45/35 10 Broad...

SKILL: 3 x Sled push for load WOD: 7x 7 Box Jumps @ 30/24 7 pull ups – Rest 2 min – 150 KB Swings...

LIFT: Deadlift – 5 RM WOD: 3 Rounds Run 100m 10 Pull ups Run 100m 10 push ups

LIFT: Bench press – 3 x 5 WOD: Partners complete as many reps as possible: 2 min Rope climbs 2 min Pistols (alternating legs) 2...

LIFT: Deadlift – 5 RM WOD: 3x 10 Body Rows 20 Box Jumps @ 24/20 10 Pull ups 20 Double under’s