Tag

Squat

LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s

LIFT: Back Squat – 1 RM WOD: 15 T2B 25 Squat Cleans @ 135/95 50 DB Snatch @ 45/30 (alt.) 25 Squat clean 15 T2B

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 5 Burpees 10 Box Jump @ 24/20 15 V to Hollow body

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Bench Press – 3 RM WOD: 21-15-9 squat thrusts KB Swings @ 32/24 kg Sprawls

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

LIFT: Front Squat – 5 RM WOD: 400m Row 12-10-8-6-4-2 KB Swing @ 32/24 kg 2-4-6-8-10-12 Pendlay Row @ 115/85 400m Row

LIFT: Bench Press – 5 RM WOD: “Karen” 150 Wall balls @ 20/14

LIFT: Back Squat – 5 RM WOD: 50 Turkish Get ups for time @ 24/16 kg