Tag

Pull ups

LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...

LIFT: TGU 5-4-3-2-1 WOD: 1/2 Cindy AMRAP in 10 5 Pull ups 10 push ups 15 Squats

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 20 walking lunges 10 body rows 5 pull ups

SKILL: Core Tabata WOD: Run 400m 20 pull ups Row 400m 20 Ring dips Run 400m

LIFT: Front Squat – 5 x 2 WOD: Partner’s A) Runs 100m while B) chips away at the WOD, switching places when partner A completes...

LIFT: Deadlift – 5 RM WOD: AMRAP in 10 Start with 1 rep each, add 1 rep every round Burpee-pull up Lunge with pass through...

SKILL: Handstand skills WOD: 7 Rounds 7 shoulder to overhead @ 115/85 7 C2B pull ups – EMOM 10 Double under’s –

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 400m Run 30 foot Bear walk 15 pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: 10 to 1 pull ups 1 to 10 Deadlift @ 205/155