Tag

Pull ups

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...

SKILL: 5 x 5 pull ups WOD: “CHRISSY” 30 Tuck jump burpees 20 KB Swings 25 Tuck jump burpees 25 KB Swings 20 Tuck jump...

LIFT: Back Squat – 3 x 5 WOD: 50 push ups 40 Deadlift @ 135/95 30 C2B pull ups 20 pistols 10 Ring dips 20...

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

SKILL: 400m Run for time WOD: 21-15-9 OH Squat @ 95/65 pull ups

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg

SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold

LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups...