Tag

Squat

LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg

SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups

LIFT: Front Squat – 5 x 2 WOD: 10 Weighted step ups per leg @ 35/25# DB’s 100 Double under’s 10 Wt. step ups per...

LIFT: Back Squat – 3 x 5 WOD: 3X 500m Row 15 Squat Cleans @ 95/65 10 Pull ups

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

SKILL: Squat Ball WOD: AMRAP in 12 T2B Front rack lunges @ 75/55 2-4-6-8-10 etc.

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

LIFT: Front Squat – 5 x 2 WOD: 50 KB Swings @ 32/24 kg 40 Toes to Rings 30 Alternating DB Snatches @ 50/40 20...