Tag

Running

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run

LIFT: Snatch – 7 x 1 WOD: EMOM to the Death 5 Box Jump + 100 foot shuttle sprint

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 Suicide Run 10 DB Front Rack Squats @ 50/35

SKILL: Running Drills WOD: AMRAP in 12 200m Run 10 Deadlift @ 225/155 1 Rope Climb

SKILL: 10 min to find 1RM Tire Flip WOD: 10 -9-8-7-6-5-4-3-2-1 DB Clean to Thruster @ 40/25 Shuttle sprint after each set

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

SKILL: Resisted sprints WOD: 11 min AMRAP 11 Hang Power snatch @ 75/55 11 Burpees 11 thrusters @ 75/55 11 sit ups

LIFT: Bench Press – 3 x 5 WOD: 2 X 10 Heavy Goblet Squats 10 T2B 1 Suicide Rest 1 min after 2 sets Complete...