Tag

Squat

WOD: “Murph” 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 10 7 Hand release push ups 14 Front squats @ 135/95 21 squat thrusts

SKILL: Tabata Ring plank / touch plank WOD: 10-9-8-7-6-5-4-3-2-1 OH Squat @ 95/65 Burpees

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 7 Push press @ 115/85 14 Box Jumps @ 24/20″ 7 T2B

SKILL: 3 x max pull ups WOD: 5 Rounds 10 Weighted lunges per leg @ 45/35 LB bar 20 Front Squats @ 45/35 10 Broad...

LIFT: Front Squat – 5 x 2 WOD: “The Unicorn” 4 Rounds 7 thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s