Tag

Squat

LIFT: Back Squat – 3 x 5 WOD: FRIDAY THE 13TH CRAP SHOOT AMRAP in 15 Roll the dice – complete the exercise and reps...

LIFT: Back Squat – 3 x 5 WOD: 21-18-15-12-9-6-3 Body Rows KB Swings @ 32/24 kg

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Wall balls @ 20/14 sit ups

LIFT: Back Squat – 3 x 5 WOD: Partner AMRAP in 15 A) Hang from rig while ….. B) performs 15 Wall Ball @ 20/14...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs

SKILL: 3 x Sled Push WOD: AMRAP in 12 10 Pendlay Row @ 95/65 30 Squats

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 14 15 Wall ball @ 20/14 10 OH Lunge steps w/ med. ball Run 200m...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 400m Run 30 foot Bear walk 15 pull ups

LIFT: Snatch – 7 x 1 WOD: – for time – 500m Row 25 Goblet squats @ 32/24 kg 50 Double under’s