Tag

Squat

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips