Tag

Squat

SKILL: Max height box jump WOD: “Pedro” 4 Rounds 1 Rope climb 5 skin the cat 10 alternating pistols

SKILL: 90/90 hip mobility WOD: 3 min Farmer lunges @ 30/20 lb DB’s 1 min Rest 3 min Double under’s 1 min Rest 3 min...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Power snatch @ 75/55 15 T2B

SKILL: 400m Run then 200m Farmer Carry WOD: AMRAP in 7 3 HSPU 6 Deck Squats 9 Pull ups

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: shoulder mobility WOD: “Coe” 10x 10 Thrusters @95/65 10 Ring push ups

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20...

LIFT: 1 Squat Clean + 2 Front Squats EMOM x 10 WOD: 6x 12 OH Walking Lunges @ 45/25 9 C2B pull ups 6 Burpee...