Tag

Squat

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

SKILL: max Ring Dips WOD: AMRAP in 10 5 Burpees 10 Wall ball @ 20/14 15 Double unders

LIFT: OH Squat – 5 x 2 WOD: 10 to 1 Burpees Box Jumps @ 24/20″

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 14 min Odd: 10 Push ups Even: 20 Jump Squats

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees

LIFT: Snatch – 7 x 1 WOD: EMOM add 2 reps until unable to complete Wall ball @ 20/14 T2B

LIFT: OH Squat – 5 x 2 WOD: Partner’s complete 100 pull ups 100 KB Swings @24/16 kg 100 Double unders 100 OH Squats @...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds Max Wall ball (unbroken) @ 20/14 20 Double unders Score time + reps