Tag

Squat

LIFT: Back Squat 5×5 WOD: 100m Sandbag sprint @ 45/25 50 sandbag step ups 100m Sprint

LIFT: OH Squat – 5 x 2 WOD: 20 cal. row 20 goblet squats @ 24/16kg 30 cal. Row 30 KB sumo deadlift highpull 40...

SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees

LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 21 Box Jumps @ 24/20″ 15 Deadlift @ 185/135 9 push ups

LIFT: Press – 5 x 5 WOD: EMOM x 12 min 5 thrusters @ 95/65 10 push ups

SKILL: Burgener warm up WOD: AMRAP in 8 Hang Power Clean @ 185/135 -every break complete 30 air squats- REST 4 min AMRAP in 4...

LIFT: Front Squat – 5 x2 WOD: AMRAP in 15 50 foot walking lunges 10 push ups 200m Run