Tag

Squat

LIFT: Back Squat – 3 RM WOD: 3 Rounds 400m Run 30 DB Snatch @ 50/35 30 Air Squats 1 min Rest b/w rounds

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Front Squat – 5 RM WOD: 10-20-30-40-50 KB Highpulls @ 24/16 kg 3-6-9-12-15 Dips

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds

LIFT: Deadlift – 5 RM WOD: 21-15-9 Row for Calories Front Squat @ 135/95 T2B

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows

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