Tag

Pull ups

LIFT: OH Squat – 5 x 2 WOD: “MARY” AMRAP in 20 5 HSPU 10 pistols (alternating) 15 pull ups

LIFT: Back Squat – 3 x 5 WOD: Partner’s – one person working at a time 5 Rounds Resisted sprint/person 20 pull ups 30 push...

LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups

LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more...

SKILL: 2000m Row WOD: 50 Back squat @ 135/95 25 pull ups 50 Box jump @ 24/20 25 shoulder to overhead @ 135/95

LIFT: Snatch – 1 RM WOD: 5 RFT 5 Burpees over bar 7 Front squats @ 95/65 9 C2B Pull ups

Skill: Rowing sprint starts WOD: “Jackie” 1000m Row 50 Thrusters @ 45 30 Pull ups

SKILL: 100m Row for time WOD: AMRAP in 14 14 Thrusters @ 95/65 14 pull ups 14 Lunges