Tag

Running

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 8 Suicide sprint 10 Lunges @ 50/35

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

SKILL: Rope Climb WOD: Teams of 3 – Relay Style 100m Run 1 Rope Climb 10 Burpee Box Jump Over @ 24/20 AMRAP in 30

STRENGTH: Clean & Jerk 1RM WOD: For Time 400m Run 30 Cal Row 20 Burpees

SKILL: Tire Flips WOD: 4 Rounds 15 Wall Ball @ 20/14 200m Run 15 Wall Ball -2min Rest between Rounds-

WOD: “Nancy” 5 Rounds 400m Run 15 OH Squat @ 95/65

STRENGTH: Press 5 x 3 WOD: AMRAP in 20 400m Run 10 TGU

STRENGTH: Deadlift 2@90%, 3×3 @ 75% WOD: AMRAP in 10 800m Run 40 Wall Ball @ 20/14 20 Cal Assault Bike 400m Run 20 Wall...

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

STRENGTH: Front Squat 5 x 2 @ 65%1RM WOD: 1 Mile Run 20 Weighted step ups @ 50/35 3 Rope Climb 20 Weighted step ups...