Tag

Pull ups

LIFT: Clean & Jerk – 1 RM WOD: AMRAP in 7 5 C2B pull ups 7 Burpee Box Jump @ 24/20

SKILL: Agility Ladder Drills WOD: 100 push ups 100 sit ups 100 pull ups EOMOM complete 3 burpees

SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-

In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Snatch – 5 x 1 WOD: 3 Rounds 5 Deadlift @ 185/135 10 Box Jump @ 24/20 -Rest 2 min & increase weight- 3...

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

LIFT: Deadlift – 3 x 5 WOD: EMOM x 12 A) 10 Alt pistols B) 10 C2B pull ups C) 20 supermans

SKILL: Deadlift technique & prep WOD: “Tillman” 7 Rounds 7 Deadlift @ 315/205 200m sprint 15 pull ups Rest 45 sec between rounds

LIFT: Press – 5 x 5 WOD: “Charlie Sheen” 10 Stone 2 Shoulder Fran

LIFT: Back Squat – 6 x 3 WOD: 500m Row 40 squats 30 sit ups 20 Burpees 10 pull ups 500m Row