Tag

Squat

SKILL: Plank Wars WOD: 400m Front Rack Dual KB Carry -every drop complete 20 squats before continuing-

LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50...

LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-

LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @...

SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run

LIFT: OH Squat – 1 RM WOD: 4 Rounds 60 sec plank hold 15 sec L Hang hold 20 sit ups

LIFT: Front Squat – 1 RM WOD: 10 Rounds 100m Sprint 10/7 Push ups 1 Rope Climb

LIFT: Back Squat – 1 RM WOD: 3 Rounds 400m Run 15 Ring Rows

LIFT: OH Squat – 3 RM WOD: 10 Power Cleans @ 135/95 50 Air squat 10 Front Squat 50 Air squat 10 Shoulder to OH...

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...