Tag

Squat

SKILL: 3 x max Double unders WOD: AMRAP in 3 3 Hang Power Snatch @ 115/75 3 Over bar Burpees Rest 2 min, then… AMRAP...

LIFT: Front Squat 5 x 2 WOD: AMRAP in 9 3 Pendlay Row @ 135/95 6 Pull ups 12 Double unders

LIFT: OH Squat 5 x 2 WOD: E.M.O.M. x 10 min 1 Clean 2 Jerk Starting wt. 135/95. Add 5# each round.

SKILL: 20 Double unders EMOM for 10 min WOD: 3 RFT 9 OH Squat @ 95/65 9 Pull ups 9 Push press 9 K2E

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 5 Burpees 10 T2B 20 Double unders

LIFT: Back Squat 5 x 3 WOD: Open WOD 12.5 3-6-9-12-15-18-21-24….etc Thrusters @ 100/65 C2B pull ups AMRAP in 7

SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1...

LIFT: Back Squat 5 x 3 WOD: Open WOD 11.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55

LIFT: Back Squat 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups For Time

SKILL: 3 x max effort pull ups WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees Rest 1 min, then.. AMRAP in 2 Wall...