Tag

Pull ups

STRENGTH: 10 min EMOM Power Snatch + Hang Power Snatch @ 95% WOD: 3 Rounds 50 Air Squats 30 KB Swings @ 24/16 10 C2B...

SKILL: Deadlift technique & Prep WOD: 10 Rounds 3 Deadlift (Heavy & Unbroken) 5 Burpees 7 Pull ups

STRENGTH: Bench Press 5 x 5 WOD: 10 min EMOM odd: 5 strict pull ups or 3 muscle ups even: 2 strict HSPU

SKILL: Run Prep WOD: Partner’s complete 40 Pull ups (1 person working at a time) 800m Run together 100 KB Swings @ 24/16kg 800m Run...

SKILL: Deadlift & prep WOD: 5 Rounds 3 Deadlift @ 275/165 6 Burpees 9 Pull ups

STRENGTH: Back Squat – 5 x 5 WOD: AMRAP in 12 100 single under’s 10 Burpee pull ups 100 foot walking lunge 10 Burpee pull...

Agility Skills WOD: 100 Double under’s 50 Wall Ball @ 20/14 25 C2B Pull ups 100 Double under’s 25 C2B Pull ups 50 Wall Ball...

STRENGTH: Front Squat 5×1 @ 95% WOD: 20 min AMRAP 20 KB Swings @ 24/16 kg 10 Pull ups 5 HSPU

STRENGTH: Back Squat 5 x 5 WOD: 400m Run Buy In 10 Rounds 5 Power Clean @ 135/95 10 Pull ups 400m Run Cash Out

SKILL: 1 Mile Run WOD: For Time 50 Burpee Box Jump Overs @ 24/20 -Rest 5 min- For Time 50 Burpee Pull ups