Tag

Squat

SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: Plank Ball slam @ 20/15 Mountain climbers DB Snatch @ 50/35 *1st Round 60 second intervals –...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 6 3 Push Jerk @ 135/95 9 Burpee Box Jump @ 24/20

SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 24 Calorie Row 8 Front Squats @ 185/135

LIFT: Back Squat – 3 x 5 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Burpees Ring rows

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls