Tag

Squat

LIFT: OH Squat – 5 RM WOD: 21 min EMOM – alternate b/w 3 exercises each minute A) 6 strict press @ 85% 5RM B)...

LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams...

LIFT: Back Squat – 3 RM WOD: EMOM x 10 min. odd: 20 push press @ 115/75 even: 20 sandbag lunges @ 45/25

SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

SKILL: Mobility games WOD: 10-8-6-4-2 Thrusters @ 135/95 50-40-30-20-10 Double under’s

LIFT: Front Squat – 3RM WOD: Open 13.1 – 17 minute Cap 40 Burpees, 30 Snatch @ 75/45 30 Burpees, 30 Snatch @ 135/75 20...

SKILL: Deck Squats – Pistols WOD: 10-9-8-7-6-5-4-3-2-1 Renegade Rows @ 35/25 Box Jumps @ 24/20

LIFT: Deadlift – 1 x 3 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball Slams 21 Double Under’s

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls