Tag

Squat

SKILL: Tire Flips LIFT: EMOM x 12 3 C2B pull ups + 5 thrusters (HAP)

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)

WOD: “The Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 20 Double unders 10 V to Hollow Body 5 Strict HSPU

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 A) 12 wall ball @ 20/14 B) 12 Box jumps @ 24/20

LIFT: Snatch – 7 x 1 WOD: AMRAP in 1 min Squat jumps 1 min Rest AMRAP in 1 min KB Swings @ 32/24 kg Rest...

LIFT: Front Squat – 5 x 2 WOD: “Grace Interrupted” 30 Clean & jerk @ 135/95 -EMOM 5 burpees-

SKILL: Muscle up transitions WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min- Complete 5...

LIFT: Back Squat – 3 x 5 WOD: 6 Rounds 6 Renegade rows @ 45/30 12 Box Jumps @ 24/20

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 3 Power cleans @ 115/85 2 Hang squat cleans 1 Rack Lunge per leg