Tag

Pull ups

SKILL: Pull ups WOD: 10 Rounds 20 KB Swings (Unbroken) 10 sec Active Plank

LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15...

SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

LIFT: Front Squat – 3 RM WOD: Partners complete 300 Burpees (alternating reps) -EMOM stop and do 4 pull ups each- BENCHMARK: Filthy Fifty

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...

LIFT: OH Squat – 1 RM WOD: AMRAP in 12 5 split jerk (60% 1RM) 10 pull ups 50 mountain climbers

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65

LIFT: Back Squat – 1 RM WOD: Partner’s – complete 4 Rounds each Athlete A) Farmer Hold – HAP Athlete B) 2 Rounds of Cindy