Tag

Pull ups

STRENGTH: 10 min EMOM of 2 Clean Pull + 1 Hang Squat Clean @ 85% WOD: AMRAP in 7 15 Wall Ball @ 20/14 12...

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 15 50 ft OH walking lunge – R @ 50/35 8 T2B 4 Bar MU or...

SKILL: D-Ball Clean Technique WOD: 7-5-3-1 Bar MU or 15-12-9-6 Pull ups -AND_ 21-18-15-12 D-Ball Cleans @ 100/70

STRENGTH: 10 min EMOM Snatch Pull + Squat Snatch @ 80% WOD: Partner’s – 3 Rounds 50 Pull ups 100 DB Snatch 200 DU’s

SKILL: Burgener warm up WOD: AMRAP in 18 3 Power Snatch @ 115/85 2 Rounds of Cindy 1 Rope Climb

WOD: “Badger” 3 Rounds 30 Squat Cleans @ 95/65 30 Pull ups 800m Run

STRENGTH: Bench Press 5 x 5 WOD: 3 Rounds 15 Pull ups 20 DB Snatch @ 50/35 50 Double under’s (sub mountain climbers)

STRENGTH: Snatch 5 x 1 @ 95% WOD: 50 Air Squats 25 Ring Row 50 Box Jump @ 24/20 25 Pull ups

SKILL: kip swing, kipping pull ups WOD: 6 Rounds 100m DB Farmer Carry @ 50/35 50 ft DB Front Rack Lunge 15 Pull ups

SKILL: Burgener & Prep WOD: “Hot Shots 19” 6 Rounds 30 Air Squats 19 Power Cleans @ 135/95 7 Strict Pull ups 400m Run