Tag

Pull ups

SKILL: 3 x 100m Row Sprints WOD: 3 RFT 12 Deadlift @ 185/135 6 Box Jump @ 24/20″ 3 Burpee pull ups

LIFT: Deadlift 3 RM WOD: 5 RFT 5 L-sit pull ups 20 sit ups 5 Ring push ups

LIFT: Back squat 3RM WOD: 3 Rounds suicide run max reps pull ups Score suicide times + total pull ups

LIFT: Back Squat 5 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 2 HSPU 4 Pull ups 6 Box Jumps @ 24/20″ 8 KB Swings @ 32/24...

LIFT: Front Squat 5 x 2 WOD: AMRAP in 9 3 Pendlay Row @ 135/95 6 Pull ups 12 Double unders

SKILL: 20 Double unders EMOM for 10 min WOD: 3 RFT 9 OH Squat @ 95/65 9 Pull ups 9 Push press 9 K2E

LIFT: Clean & Jerk 7 x 1 WOD: 5 RFT 4 Broad jumps 6 Wall walks 8 pull ups

LIFT: Back Squat 5 x 3 WOD: Open WOD 12.5 3-6-9-12-15-18-21-24….etc Thrusters @ 100/65 C2B pull ups AMRAP in 7

SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55