Tag

Running

LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1...

LIFT: Press – 5 x 5 @ 70% 5RM WOD: EMOM to the Death 2 Goblet Squats @ 24/16 kg (+2 reps EMOM) 100 foot...

LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg

LIFT: OH Squat – 3 x 2 WOD: 2 Rounds 25 Burpees 400m Run 25 Cal Assault Bike 400m Run

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

SKILL: Agility Ladder Drills / Dodgeball WOD: 400m Run 25/20 Calorie Assault Bike 200m Run 50 Wall Ball @ 20/14 200m Run 25/20 Cal Assault...

SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:...

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

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