Tag

Squat

SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55

LIFT: Back Squat – 3 x 5 @ 85% WOD: 500m Row 2 Rounds of…. 12 walking lunges w 35/20# DB 12 push ups 12...

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats

LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises

LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2...

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 12 KB Swings @ 32/24 kg 6 push ups 12 squats 6 pendlay row @...

LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s

LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats...

LIFT: Back Squat – 5 RM WOD: 600m Run then…5 Rounds of 5 HSPU 10 alternating pistols then… 600m Run