Tag

Squat

LIFT: OH Squat – 1 RM WOD: “Randy” 75 Power Snatch @ 75/55

LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB...

LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers

LIFT: Snatch – 5 RM WOD: Front Squat Sally @ 95/65

LIFT: OH Squat – 5 RM WOD: 50 Burpees 50 Box Jump Overs @ 24/20 -for time-

LIFT: Jerk – 5RM WOD: EMOM to failure 15 squats + 1 pull up *add 1 pull up every minute until unable to complete workload...

SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14

LIFT: Back Squat (hit a missed 5-3-1) WOD: AMRAP in 10 10 Power Snatch @ 95/65 10 Burpees over bar

LIFT: Front Squat – 1 RM WOD: Tabata…. OH Lunges @ 45/25 Mountain climbers Wall sit

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups