Tag

Squat

SKILL: Squat Potato WOD: 5 Rounds 5 Heavy Back Squat 10 Squat thrusts 15/10 Calorie Assault Bike -Rest as needed between Rounds-

LIFT: OH Squat – 4 x 2 WOD: 100 DB / KB Push Press 5 Burpees EMOM -12 min CAP-

LIFT: Front Squat – 4 x 2 WOD: AMRAP in 9 5 Thrusters @ 105/75 20 Double under’s

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

LIFT: Back Squat – 5 x 3 WOD: AMRAP in 9 9 Burpees 7 DBall Cleans over shoulder @ 100/70 5 DBall squats

LIFT: OH Squat – 4 x 2 WOD: 1 min AMRAP Double under’s -rest 1 min- 1 min AMRAP Double under’s 1 min AMRAP Ring...

SKILL: Shoulder / thoracic mobility WOD: 1-2-3-4-5-6-7-8-9-10 KB Clean & Push Press – Right KB OH squat – R KB Clean & Push Press –...

Thanksgiving Holiday WOD GAME: Burpee Face Off WOD: Teams of 4 (2M / 2F) 6 Rounds Total – Each M/F pair will complete 1 Rounds...

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

LIFT: Deadlift – 4 x 5 WOD: 21-15-9 Assault Bike Calories GHD sit ups DB Front Rack Squats @ 50/35